Sams Journal
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Sams Journal - 3/15/2004 8:46:32 PM
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Sam
Posts: 14
Joined: 3/15/2004
Status: offline
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I think this is a wonderful site, and I'd like to keep a journal here, so I have somewhere to track my progress.
I am 32, I've not officially weighed myself, or had my bf measured
I have been bodybuilding for 5 years, but the previous 18 months I haven't been very serious at all. I now have quite a bit of body fat to lose. I started working out a week ago, but would like to put my entries here.
4 months ago I had a hernia operation, I wanted to get my health back on track in a hurry, and went too heavy with my squats.. I am recovered now. I think i'll begin with light weights, high reps, until I build my strength back up.
I'm 5'4, probably around 135lb, but that's just a guess.
I'd just like to add my last weeks work, because i'm on a pretty serious 12 week program, to try and get back into shape, and the past week has been important in this journey.
March 8th
Meal 1 4 egg whites, 1 yolk .5 cup oats protein powder
Meal 2 Protein shake, oat milk, 100g natural yogurt
Meal 3 brown rice, chicken, spinach, peas, broccoli
Meal 4 " " "
Meal 6 100g tuna 2 rice cakes
Meal 7 Protein shake/water
Protein 175g/ Carb 134g/ fat 26g
Cardio: 25m run
Stretching: 15m
CHEST/ABS
flat bench press
Dumbbell pullovers
Dips
Push ups
ABS
crunches
__________________________________________
Tuesday March 9th
2nd day
m1 4 egg whites, 1/2 cup oats
M2 protein shake, soy milk, 50g natural yogurt
M3 brown rice, chicken, spinach
M4 100g tuna, 2 rice cakes
M5 brown rice, chicken, spinach
M6 protein shake/water
Protein 148g / Carb 165g / Fat 23g Calories: 1478
Cardio: 45 minute run
Stretching: 15 minute
BACK / LOWER BACK
bent over barbell rows 12 reps 4 set
T bar rows 12 reps 4 set
goodmornings 12 reps 4 set
hyper extension 20 reps 4 set
ABS
crunches 25 reps 5 set
*feeling strong today...staying focused*
_________________________________________
Wednesday March 10th
day 3
M1 2 rice cakes, muscles
M2 100g turkey
M3 Brown rice, chicken
M4 protein shake, soy milk
M5 browon rice, chicken
M6 protein shake, water
P 141g / C 123g / F 18g calories: 1261
Cardio: morning 25m run... evening 30m run
BI / TRI
dumbell curls 12 reps 4 set
EZ bar curls 12 reps 4 sets
hammer curls 8 reps 4 sets
tricep extensions 12 reps 4 sets
kickbacks 12 reps 4 sets
ABS
reverse crunches 25 reps 4 sets
*feeling good, staying focused*
________________________________________
Thursday March 11th
Day 4
M1 protein shake, soy milk
M2 brown rice, spinach, chicken
M3 3 egg whites
M4 brown rice, spinach, chicken
M5 3 egg whites
M6 protein shake, soy milk
M7 3 egg whites
M8 protein shake, water
P 177g / C 138g / F 23g Calories: 1496
Cardio: 25m uphill / downhill run
10m skipping
Stretching: 10m
SHOULDERS/TRAPS
dumbell press 12 reps 5 sets
bent over, rear lat 12 reps 5 sets
lying side, laterals 12 reps 5 sets
barbell shrugs 12 reps 5 sets
upright rows 12 reps 4 sets
ABS
crunches 25 reps 5 sets
bicyclie 25 reps 5 sets
__________________________________________
Friday March 12
Day 5
M1 3 egg whites, protein shake, .5 cup oats, soy milk
M2 turkey breast
M3 salmon, green beans, spinach
M4 protein shake, soy milk, yogurt, strawberries
M5 fish, green beans, spinach
M5 turkey breast
*2 fat free pudding*
P 228g / C 82g / F 30g calories: 1534
Cardio: 30m run uphill / downhill
LEGS
Leg extensions 20 reps 5 sets
Leg curls 20 reps 5 sets
lunges 15 reps 7 sets
calf raise 25 reps 4 sets
ABS
bicycle 25 reps 3 sets (bit sore from day before so i quit)
*tomorrow is my off day, I am usually worn out after a leg day*
*i'm working on my carbs, its hard on my psyche to cut them, i need to wean myself off, my job is mentally demanding*
*im feeling proud i've stuck it out 5 day's, only real slip up was 2 fat free puddings*
_____________________________________________
I've used my day off to stretch, and relax, and get used to less carbs.
My calves, hams, quads, glutes hurt, feels good, job well done.
Feeling strong! a little impatient to see more physical changes, .
My abs are starting to tighten up, I like that feeling, coming back to life!
Saturday March 13
Day 6
M1 1/2 protein bar, protein shake / soy milk, natural yogurt, strawberries
M2 100g tuna, 2 rice cakes
M3 1/4 melon
M4 110g chicken, spinach
M5 110g chicken, string beans
M6 protein shake / water
P 176g / C 96g / F 28g Calories: 1336
Stretching: 30m
REST & GROW
__________________________________________
Sunday March 14
Day 7 ... end of week 1 yesssssss!!!
M1 protein shake, natural yogurt, soy milk, 50g strawberries
M2 8 egg whites
M3 shellfish, 1 cup beans
M4 salmon 1 cup beans
M5 chicken
M6 protein shake / water
P 181g / C 46g / F 22g calories: 1122
REST & GROW
*i've been drinking 3.5 - 4 litres water a day, i'm happy i've been doing that, drinking enough water was one of my weaknesses, i've also been taking all my supps happy about that too, i got so sick of swallowing pills i developed a gag reflex. Haven't noticed any real changes this past week, bit more mental clarity, end of the day is difficult. I'm thinning out around my face and shoulders first. Still feeling strong and focused, i've been going to bed early, this week lots of rest, and that concludes my first week*
forgot to mention, I've been getting a lot out of ranidae's signature "suffer the pain of discipline now, or the pain of regret later" I think that's an excellent way to look at it.
_________________________________________
Monday March 15th
Week 2
M1 4 egg whites, protein shake, natural yogurt, soy milk
M2 brown rice, chicken, mushrooms, broccoli, garlic, olive oil
M3 brown rice, chicken, mushrooms, broccoli, garlic, olive oil
M4 protein shake / water
M5 salmon, green beans
M6 protein shake / water
P 170g / C 87g / F 21g calories: 1234
Cardio: 40minute run
CHEST:
bench press 12 reps 4 sets
Incline DB press 12 reps 4 sets
Dips 12 reps 4 sets
TRICEPS:
Tricep press 12 reps 4 sets
DB kickbacks 12, 10, 8, 6
ABS:
bicycle 25 reps 4 sets
crunches 25 reps 4 sets
___________________________________________
_____________________________
Suffer the pain of discipline now, or the pain of regret later
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RE: Sams Journal - 3/16/2004 12:44:10 AM
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Sam
Posts: 14
Joined: 3/15/2004
Status: offline
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Thank you for the welcome
Tuesday March 16th
Week 2
M1 steak, green beans
M2 protein shake, natural yogurt, soy milk
M3 steak, mushroom, garlic, olive oil
M4 2 egg whites, melon
M5 protein shake, soy milk
M6 2 egg white, tuna, 2 rice cakes
P 202g / C 61g / F 24g Calories: 1276
Cardio: 40 m run
LEGS:
leg extension 20 reps 5 sets
Leg curls 20 reps 5 sets
squats 15 reps 4 sets
Standing calf raise 25 reps 3 sets
*im happy to have found this site i can't wait to read all the information here.*
(in reply to Marc David)
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RE: Sams Journal - 3/17/2004 9:56:47 AM
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Sam
Posts: 14
Joined: 3/15/2004
Status: offline
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Wednesday March 17
Week 2
M1 chicken, beans
M2 protein shake, soy milk, natural yogurt
M3 200g tuna
M4 chicken, brown rice, beans
M5 chicken, brown rice, beans
M6 chicken, bbq sauce
M7 cheese twists, colored popcorn, cotton candy
REST DAY
(in reply to Sam)
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RE: Sams Journal - 3/17/2004 11:52:09 PM
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Sam
Posts: 14
Joined: 3/15/2004
Status: offline
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Week 2
M1 4 egg whites, protein shake, soy milk, natural fat free yogurt
M2 Steak, salad
M3 100g tuna, cucumber
M4 100g tuna, cucumber
M5 steak, salad
M6 proteinshake/water
P 205g / C 92g / F 32g Calories: 1559
Cardio: 10m skipping
BACK:
Bent over barbell rows 12 reps 4 sets
T bar rows 12 reps 4 sets
Deadlifts 12 reps 4 sets
Hyper extensions 12 reps 4 sets
ABS:
bicycle 25 reps 4 sets
crunches 25 reps 4 sets
*an emotionally challenging day for no particular reason, , will I work out? no, I don't think I should when I feel like crap, yes, I need to perservere, no, I need to rest, recharge, damn mind blowing.. dancing in the dark...I think its related to the crap I ate last night.. need an early night!!! not every day's a good day... *
(in reply to Sam)
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RE: Sams Journal - 3/19/2004 2:34:39 AM
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Sam
Posts: 14
Joined: 3/15/2004
Status: offline
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Friday March 19
Week 2
M1 .5 cup oats, steak
M2 protein shake, soy milk, natural low fat yogurt
M3 2 bacon, 2 eggs, 4 slices swiss cheese
M4 protein shake, soy milk, banana
M5 chicken breast
M6 chicken breast
M7 protein shake / water
P 251g / C 127g / F 85g Calories: 2304
Stretching: 15m
Cardio: 45 minutes skipping, 15 minutes boxing
SHOULDERS/TRAPS:
military press 12 @10kg 10 @12.5kg 8@15kg 10@12.5kg 12 @ 10kg
rear lat raise 12 @5kg 12 @7.5kg 12 @7.5kg 12 @5kg
dumbell press 7.5kg 12 reps 3 sets
dumbell shrugs 7.5kg 12 reps 4 sets
barbell shrugs 10kg 12 reps 4 sets
ABS:
twisting crunches 25 reps 5 sets
crunches 25 reps 5 sets
side crunches 100 each side
*felt much better today, a lot of food, wont hurt to shake my system up a bit, i'm feeling strong*
__________________________________
(in reply to Sam)
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RE: Sams Journal - 3/20/2004 2:43:50 AM
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Sam
Posts: 14
Joined: 3/15/2004
Status: offline
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Saturday March 20th
Week 2
M1 Protein shake / water .5 cup oats
M2 handful nuts, 6 egg whites 1 red apple
M3 handful nuts
M4 6 oz tuna, 1 cup green beans
M5 5 oz chicken, 1 egg white, 1 cup lettuce
M6 Protein shake / water
P 205g / C 143g / F 60g Calories: 1918
Stretching: 15m
REST & GROW
*I had my carbs and fats up way too high today, but at least I had my proteins up too, i've been slacking a little bit, it's hard on the weekends, everyone home, I dont stay as focused as I should, i need to work on that.. I had a rollercoaster day today, happy and restless*
(in reply to Sam)
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RE: Sams Journal - 3/20/2004 1:43:05 PM
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Sam
Posts: 14
Joined: 3/15/2004
Status: offline
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Thanx for stopping by, i was in need of some advice..
I have been feeling a bit low on energy, which makes the ability to be able to drive myself, harder, more mental toughness..
Im glad you pointed this out, first i think i tried to drop my carbs too low, it left me drained, then i had dry skin, and brittle hair, so paniced and ate a lot more fats, now i'm just plain losing focus, but want to keep trying...
I really want to succeed, i'll try again today..
(in reply to Marc David)
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RE: Sams Journal - 3/21/2004 12:48:26 PM
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Sam
Posts: 14
Joined: 3/15/2004
Status: offline
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Thank you for your feedback.. I don't log my supplements, but I alternate between flax oil caps, and optimum superior amino's 2222.. still I was noticing dryness in my skin and hair. I included some salmon, a week ago, not sure if I noticed a big difference, I think that's why I got frustated and have included way too much fats in my diet most recently. in hindsight, I think the fresh salmon was a better choice of protein for me, and I might need to increase the amount of amino's im taking.. the nuts are just too easy for me to have too many, i'm not losing any BF this way..
I will work hard this week trying to get my diet balanced right to meet my needs. My training is going along well, i'm really noticing muscle growth, i just can't seem to move the BF just yet..
Sunday March 21
DAY OFF.. no logging at all...
(in reply to Marc David)
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RE: Sams Journal - 3/22/2004 3:58:01 PM
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Sam
Posts: 14
Joined: 3/15/2004
Status: offline
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Monday 22nd March
Week 3
M1 protein shake, natural yogurt, soy milk
M2 brown rice, olive oil, green beans, chicken
M3 brown rice, olive oil, green beans, chicken
M4 6 egg whites, 1 yolk
M5 60z lean ground turkey, green beans
P 110g / C 82g / F 55g Calories: 1268
Cardio: none
Stretching: none
CHEST:
bench press 12 reps 4 sets
dumbbell fly's 12 reps 4 sets
dips 12 reps 4 sets
dumbbell pullovers 12 reps 4 sets
tricep dumbbell press 12, 10, 8, 6
kickbacks 12, 10, 8, 6
(in reply to Sam)
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RE: Sams Journal - 3/23/2004 7:54:57 PM
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Sam
Posts: 14
Joined: 3/15/2004
Status: offline
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Tuesday March 23rd
Week 3
I didn't log any meals today, to be honest, I didn't eat very well,
am I had sweet potato fries, done in olive oil
pm, I got focused again, and did my legs in 30m
and my food got so much better toward the end of the day..
LEGS:
squats 20 reps 5 sets
Lunges 20 reps 4 sets
wide stance squats 20 reps 4 sets
(in reply to Sam)
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RE: Sams Journal - 3/25/2004 1:26:08 AM
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Sam
Posts: 14
Joined: 3/15/2004
Status: offline
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 the food's been getting better.
Wednesday March 24th
Week 3
M1 protein shake, soy milk, yogurt, oats
M2 brown rice, olive oil, chicken
M3 cashews
M4 brown rice, olive oil, chicken
M5 6 egg whites
P 148g / C 112g / F 48g Calories: 1448
REST & GROW
* my legs & glutes are so sore today *
___________________________________________
Thursday March 25th
Week 3
M1 oats walnuts, protein shake, soy milk, yogurt
M2 liver pate, rice crackers
M3 brown rice, chicken, olive oil
M4 5 egg whites
M5 salmon, green beans
P 181g / C 185g / F 66g Calories: 1476
*no workout today*
I feel better with more calories, but i'm still working on getting those calories without my fats and carbs so high..
Always a challenge, but that's what I like..
(in reply to Marc David)
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That is an awesome first post. One thing is for sure, you might have been on and off for the last 5 years but you certainly appear to be serious about making a come-back. Diet is looking good, training and now a little motivation to keep ya going. 
