Bodybuilding Forum - DiscussBodybuilding.com

ScMuscle's Road To Competition

Users viewing this topic: none

Logged in as: Guest

Printable Version

All Forums >> [Specifically For You] >> Online Training Journal >> ScMuscle's Road To Competition

Page: [1]

Message

<< Older Topic Newer Topic >>

ScMuscle's Road To Competition - 4/10/2006 7:40:26 PM

ScMuscle

Posts: 60
Joined: 3/20/2006
From: The Dirty South
Status: offline

Hey guys I finally got around to making one of these things since I am really starting to get my diet down and my training consistent for the first time in a while. I am currently cutting and I will continue to do so until August when I plan on a big clean bulk to get where I want. My current specs are 179.5 lbs. and 19% body fat. Three weeks ago when I started cutting I weighed 183.5 and 20% body fat. So I think I am doing pretty good. Aight enough of the B.S. lets get to it:

Meal One-
Oats (1 cup)
Four Boiled Egg Whites
Protien Shake
Milk Thistle and Salmon Oil Caps and Multivitamin

488 Cals
50 Protien
57 Carbs
7 Fats

Meal Two-
1 cup of Special K protien plus cerial
1 cup Skim Milk
Three Boiled Egg Whites

266 Cals
33 Protien
31 Carbs
4 Fats

Meal Three-
All Natural Peanut Butter (2 TBSP)
Protien Shake

330 Cals
32 Protien
9 Carbs
17 Fats

Meal Four-
1 can of tuna
Whole Wheat Bread (2 slices)

320 Cals
36 Protien
22 Carbs
3.5 Fat

Meal Five- (Pre-Workout)
All Natural Peanut Butter (2 TBSP)
Pasta (2 cups)
SuperCharge! (2 scoops)

480 Cals
18 Protien
58 Carbs
18 Fat

Post Work Out-
Shake

110 Cals
24 Protien
3 Carbs
1 Fat

Meal 6-
Pasta (2 cups)
Grilled Chicken (6 oz)
or Boiled Shrimp (15 Shrimp)

With Chicken
450 Cals
43 Protien
52 Carbs
7 Fat

With Shrimp
435 Cals
33 Protien
64 Carbs
4 Fat

Meal 7- (Before Bed)
Cottage Cheese (1 cup)
Milk Thistle and Salmon Oil Caps and Multivitamin
120 Cals
21 Protien
5 Carbs
.5 Fat

Daily Totals-
2564 Cals
257 Protien
237 Carbs
59 Fats

I'm doing cardio 5x a week at medium intensity (Jogging) for 30 minutes. I will switch this up to biking for an hour when I get back home from school (3 weeks). I also play club softball three days a week. I also do a sort of two day split:
Sunday-Chest, Back and Abs
Monday-Arms and Shoulders
Tuesday-MURDER ABS/rest
Wednesday-Chest and Back
Thursday- Arms, Shoulders, Abs
Friday-OFF
Saturday-OFF

So that is it...I guess I will go ahead and post my work outs.

Sunday 4/9 Chest, Back, Abs
Bench 6x4 80% 1RM
Long Bar Pull Downs- 10-110 lbs
                             8-120
                             6-130
Dumbell Incline- 10,8,8
                     50,55,55 lbs. (No 60lbs. dumbells Smile

)
Rows off ground (dont know what these are called, if anyone does let me know)
                    10,8
                     90, 135 lbs
Pec Dec- 10,8,6 -40,50,60 lbs
DB Rows- 10,8,6 -50,55,60 lbs
ABS
1x30 Sit-ups w/ 10lbs dumbell
AB Machine 10,10,10 - 130,140,150 lbs
7 leg raises

Monday 4/10 Arms/ Shoulders
Shoulder Shrugs- 10,8,6- 295, 305,325 (Down 15 lbs., not getting full range of motion)
Forarm Curls- 10,8,6- 100,105,110 lbs
Tricep Pulldown- 10,8,6- 60,70,80 lbs
E-Z Bar Curls- 10-80lbs (Normal Grip)
                   "          "(Inside Grip)
                   "          "(Outside Grip)
DB Shoulder Shurgs- 10,8,8- 55,60,65lbs (Up 5 lbs)
Tricep Extension- 10,8,8- 25,30,35 lbs (Up 5 lbs)
Push-Press - 10,8,6- 95,100,105 lbs
Skull Bashers- 10,8,6- 75,80,85 lbs

That's it for the first two days of my log. If anyone has any comments PLEASE FEEL FREE to add anything...

Post #: 1

RE: ScMuscle's Road To Competition - 4/11/2006 1:42:32 PM

ScMuscle

Posts: 60
Joined: 3/20/2006
From: The Dirty South
Status: offline

Tuesday 4/11 ABS
Today was abs day, I think I hit them pretty hard, but I could have hit them harder, I did some experementing with some excersizes so I didnt use the max weight I could have.

Sit ups- 2x30- 10lbs
Leg Raises- 2x9 (ankle weights)
Machine Crunches- 3x10- 140,150,160lbs (move up plate)
Leg Raises on back- 2x20 (ankle weights)
Obliques- 3x10- 40lbs.

All in all it was an alright day. It was one of those days where you feel like you have been working so hard and then you dont get anything out of it. Just a mental thing I guess. I have been working really hard with my cardio,diet,ect. so I can loose the weight and get the abs and it feels like I'm not going anywhere. I'm also only a month in and i still have six more weeks to go. I'm ordering another bodyfat caliper today as mine broke this week. So I will have the new bf and weight measurements up on monday's workout.
CARDIO
25 minutes of medium-intensity cardio. Usually go 30 minutes but I got a sharp pain in my left side, tried to work through it but it hurt like a bitch. I'll play basketball later on tonight for make up for those five minutes that I missed.

< Message edited by ScMuscle -- 4/11/2006 3:28:10 PM >

_____________________________

Cutting: 3-20-06 183.5 lbs and 20% bf
4-10-06 179.5 lbs and 19% bf
4-17-06 178 lbs and 18% bf

(in reply to ScMuscle)

Post #: 2