Samurai's Journal

Well good for you on quitting smoking! Good step in taking care of your body.

and yea do add deadlifts. you WILL see a difference with the deadlifts.

Thanks Jane.

I have a lot to learn about techniques and what exercises to do. I run out of idea's when im in the garage, so i need to go find a list or something of what to do for diff parts of my body. I havent been in a weight training class since 2002. :-\  So im kind of lost as far as what muscles to work and how. yea im a newb

www.myspace.com/silentsamurai

148.6 lb's

7.0% BF

day 10 of no smoking. doing just fine.


4 egg & cottage cheese omlette

1 banana

supps w/ milk

45 min workout today

ON's whey shake w/ 2% milk


shower, then bed :) have a good day all

www.myspace.com/silentsamurai

A good place to start, The New Rules of Lifting, http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/1583332383

It has great routines for home gyms (you need very little equipment), good basic principals, and clear explanations of exercises.

I can promise you if you follow the routines outlined in the book, you will grow, as long as you eat enough.

right on. Ill pick that up this week. I did find a gym  my house, its $99 to sign up and $25-30 a month. Is this a pretty descent price? it's not very over populated, its kinda secluted and they limit memberships so it doesnt get over-populated. Get your own towel service when you walk in too :-p

www.myspace.com/silentsamurai

Training
train your whole body
• Legs (squats, lunges, leg extensions, leg curls, leg press, stiff-leg deadlift)
• Shoulders (military press, side laterals, rear lat raise, upright row, shrugs)
• Chest (bench press, flyes, dips)
• Back (pull-ups, rows, deadlifts, lat pull-downs)
• Biceps (barbell curls, dumbbell curls, preacher curls, hammer curls)
• Triceps (overhead tricept extension, skull crusher, pressdown, kickbacks)
• Abs (Crunches, reverse crunches, hanging leg raises, captains chair leg raise, bicycle maneuver)
• Calf (standing calf press, seated calf press)

See the bottom for links to various workout programs.

Always warm up 3-10 minutes as needed light cardio (to get the core temp of the body up) and also light moderately-higher rep sets to warm up major bodyparts you will be working.

Optimal set / rep ranges and days between:
For muscular Endurance the rep range is 12-25+ slow pace/30-90 second rests/ 1-3 sets / 1-2 days between
For muscle size the rep range is 9-12 slow- moderate pace/30-60 second rests / 3 -4 sets per / 4-7 days between
For Strength (vs. power) the rep range is 6-8 slow pace/2-3 minute rests/ 3-4 sets per / 4-7 days between
For power the rep range is 1-5 fast/explosive pace /3-5 minute rests/ 4-8 sets per / 2-3 days between
That has been heavily tested and it works...courtesy of the National Academy of Sports Medicine.

www.myspace.com/silentsamurai

I cant believe how much smoking has really helped me with my diet. Deff eating more and showing results per week. Right now im 151lb's. dry weight im probably 150-150.7 at 7.0% BF

still looking to get that book you told me about. but im trying everythin i can. Sorry im not posting my routines in here. i will eventually. Im just not a big poster. I will once i get my journal into gear and start actually getting serious about writing stuff down.

Adam

www.myspace.com/silentsamurai

Well, i decided to take the leap and bought MRM Creatine Mono 500, along with more green powder as a veggie supp on occasion and a one a day mens multi vit. all together ran me about $30.00 for a months supply. not bad. But im still gonna eat 6 times a day and not count on supps. Wish me luck.

Hello 20 bottles of water a day hah

Adam

www.myspace.com/silentsamurai

5:30am
     - Creatine / Veggie Powder / ON's Whey Mix w/ 8oz milk mixed

5:45am -  Breakfast:

    - Omelette w/ cut up sliced turkey / grated cheddar cheese / tapatio hot SAUS!
    - Orange
    - Water! :)

Workout - 6:30am

lunch - dont know yet

www.myspace.com/silentsamurai

Taken post workout 7:30AM

weight - 151lb @ 7.5-8%BF



mean face!


Back

www.myspace.com/silentsamurai

got a little creative today for lunch:

Adam's Killer Cream of Chicken & Rice

2 cups jasmine rice:

425 calories

8.3g Protein
3.4g Fat
87.4g Carb

Soup: Cream of chicken Prepared w/ 3/4 can milk

420.1 Calories

17.0g Protein
23.6g Fat
35.8g Carb


Chicken Breast:  1.7lb's worth!

1,506.4 Calories

227.9g Protein
59.5g fat
0.0 Carbs

TOTAL:

2,351 - Calories
86.5g - Fat
253.2g - Protein
123.2g - Carbs



Cook Chicken to self specifications (i added olive oil, garlic salt, lemon pepper, and other goodies)

cook rice in cooker

after chickens done, add 1 can cream of chicken soup w/ 3/4 can milk into pan,

add chopped 1.7lb of chicken into soup

then add rice to all and enjoy.

Soooooo bomb

www.myspace.com/silentsamurai

wow you are coming along nicely! Good Job! 
you do have a very long torso.

thanks.

Yea, i've got alot of clay to mold so to speak. 6lb's in 2 1/2 weeks is kinda crazy and not all muscle, but at least im working out daily and eating right.

I wish i knew the terms to some of the exercises I do. Thats the only reason why I dont post them up. I only know like 6-7 terms haha. But when i work out i work out everything.

www.myspace.com/silentsamurai