Magik23's Training Journal

I think that it's time to begin to track my progress ... i will try to write as often as i can ..

Overall Goal: Increase Muscle Mass, Decrease Fat
Short Term Goal: Keep the motivation high, dont miss a workout, follow my diet
Long Term Goal: 150 lbs September 1, Less than 8% Body Fat


Starting Informations:

Age: 23
Height: 5' 7"
Weight: 160

Body fat: Around 12-13 i think

Quads: 23
Calves: 15 1/2
Forearms: 12
Arms: 14 1/2
Shoulders: 44-45 (Hard to mesure)
Chest: 36
Waist: 31

Body Part Split:

Training #1: Chest, Triceps
Training #2: Back, Biceps, Abs
Training #3: Shoulder, Traps
Training #4: Legs, Abs

Nutrition:

2100 Calories
265g Proteines (50%)
193g Carbs (35%)
34g Fats (15%)

Daily basis food:

Oat Meal
Tuna
Cottage Cheese
Yoghourt
Milk
Rice
Green Vegetables
Banana
Meat (Chicken Breast or Fish Filet)
Vegetable Juice

Daily Basis Supplements:

Whey Protein (2 shakes)
Multi-Vitamin
Salmon Oil
Glutamine (15g)

June 2, 2004 - Daily Journal

Meals & Supplements:

6:00 - Oat Meal & Whey Protein + 5g Glutamine
9:00 - Tuna + Cottage Cheese + Water, Yogourt
11:00 - Chicken breast, White Rice
12:00 - Vegetable Salad (No dressing) (Special Event - Partner Lunch)
15:00 - Banana, Yogourt
18:00 - Whey Protein + 5g Glutamine
20:30 - Chicken Breast, White Rice, Brocoli, 3g Salmon Oil
22:00 - Cottage Cheese + 1 scoop Whey + Water + 5g Glutamine

Training: Biceps, Back & Abs (17:00)

Biceps:
Barbell Curl, 65, 75, 85
Dumbell Curl, 30, 35, 40
Cable Curl, 110, 120, 130

Backs:
Lats Pull Down, 135, 135, 150
Seated Cable Rows, 180, 195, 210
Stiff Legged Deadlift, 185, 195, 205
Wide-Grip Lat Pulldown, 150, 165, 165
Lying T-Bar Row, 45+Frame, 80+Frame, 80+Frame

Abs:
Decline Crunch, 3 x 25
Dumbbell Side Bend, 70, 75
Flat Bench Leg Pull-In (Cable Weighted), 50, 60, 70

Duration: 70 mins
Weight before workout: 158 lbs

Comments: All was nice, nothing special happen ! Keep the motivation high !

June 3, 2004 - Daily Journal

Meals & Supplements:

6:00 - Oat Meal, 5g Glutamine (Forgot Whey Protein, Bad start)
9:00 - Tuna + Cottage Cheese + Water, Yogourt, Vegetable Juice
12:00 - Chicken Breast + White Rice + Brocoli
14:00 - Tuna & Banana
18:00 - Whey Protein + Yogourt + 1 White Egg (5g Glutamine)
20:00 - Chicken breast + White Rice

Training: Shoulder, Traps, Abs(17:00)

12:30 - 20 mins Walk (Medium intensity)

Shoulder:
Millitary Press (Barbell), 80, 90
Millitary Press (Machine), 110, 120
Seated Dumbell Press, 45, 50, 55
Behind The Neck Press, 70, 90, 90

Traps:
Dumbell Shrug 80, 100, 100, 100 (each)
Barbell Upright Row 65, 75, 75, 75


Abs:
Decline Crunch, 3 x 25


Duration: 60 mins
Weight before workout: 159 lbs


Comments: Maybe not enought traps set .... miss an exercises. Will make sure to do at least 10 sets for Traps next time. I will finish my Abs at home tonight ... But in general, all was ok, enought energy, enought motivation .... Maybe add 10-15 mins treadmill before each workout and/or drop 150-200 Calories from my diet.

June 4, 2004 - Daily Journal

Meals & Supplements:

6:00 - Oat Meal, 5g Glutamine (Forgot Whey Protein, Bad start)
9:00 - Tuna + Cottage Cheese + Water, Yogourt, Vegetable Juice
12:00 - Chicken Breast + White Rice
14:30 - Tuna + Banana
18:30 - Protein Shake + 2 White Egg, 5g glutamine
20:00 - Chicken breast, White Rice, Vegetable Juice
24:00 - Protein Shake, Cottage cheese, 5g glutamine

Legs & Abs(17:00)

12:00 - 45 mins Walk (Medium intensity)

Cardio: 3 mins Warm-up, 13 mins Intense (6 to 7 mph), 3 mins cool down (Treadmill)

Legs:
Leg press, 225(15), 315(12), 405(9)
Hack Squat, 135, 225, 225
Leg Curl, 105, 120, 135
Leg Extension, 120, 135, 150
Stand Up Calf Raise (Machine), 400, 460, 500, 500

Abs:
Decline Crunch, 3 x 25
Flat Bench Leg Pull-In (Cable Weighted), 60, 70, 80


Comments: My workout was VERY NICE today .... after my cardio i was on fire ...
ready to destroy :) its the first time that i do cardio before my workout (im stupid)
and it will be an habit now.

June 5, 2004 - Daily Journal

Meals & Supplements:

10:00 - Orange Juice, Banana, 5g Glutamine
12:00 - Whey Protein + 2 White Egg, 5g Glutamine
15:00 - Tuna + Cottage Cheese
17:00 - Chicken Breast, White Rice
20:00 - Protein Shake
24:00 - Chicken Breast, Rice, Salad
02:00 - Cottage Cheese

Chest & Triceps (11:00)

Cardio: 2 mins Warm-up, 10 mins Intense (6 to 8 mph), 2 mins cool down (Treadmill)

Chest:
Bench Press 175(8), 185(7), 195(4)
Incline Dumbell Press, 55(8), 60(8), 65(6), 70(4)
Dumbell flyes, 43, 40, 40
Decline Dumbell Press, 45, 50, 55


Triceps:
Dips, 3x10
Triceps Pushdown, 60, 65, 70, 70

Duration: 75 mins (Include Cardio)
Weight before workout: 157.8 lbs

Comments: All was #1 in my workout .... Nothing to complain ...My diet start
bad today .. i woke up at 10:00 ...


Will edit during the day to add events ....

June 6, 2004 - Daily Journal

Meals & Supplements:

10:00 - Orange Juice
11:00 - Whey Protein + 2 White Egg, 5g Glutamine
13:00 - Tuna + Cottage Cheese, 5g Glutamine
14:00 - Banana
17:00 - Grilled Chicken Skewers, White Rice, Raw Vegetable

Non workout day

Cardio: 45 mins Mountain bike


Comments: I hate Weekend, i woke up late and all my diet
is f***ed up :( But anyway, eating well ....


Will edit during the day to add events ....

June 7, 2004 - Daily Journal

Meals & Supplements:

7:00 Oat Meal & Whey Protein
9:00 Orange Juice, 5g Glutamine
12:30 Whey Protein, 5g Glutamine
14:00 Chicken Breast, White Rice, Raw Vegetable
17:00 Tuna, Cottage Cheese
20:00 1/2 Chciken Breat, White Rice, Cucumber
20:30 Some low fat crakers (Craving)

Chest & Triceps (11:00)

Cardio: 2 mins Warm-up, 10 mins Intense (6 to 8 mph), 2 mins cool down (Treadmill)

Back:
Seated Cable Row, 180(9), 195(8), 205(8)
Lats Pull Down, 135(8), 150(7)
Lying T-bar Row, 80(8), 90(8), 105(7)
Wide-Grip Lat Pulldown(Front), 135(9), 150(9), 165(8)

Biceps:
EZ Barbell Curl, 70(8), 80(8), 90(5)
Dumbell Curl, 30(9), 35(8), 40(7)
Preacher Curl, 70(8), 80(5), 80(5)
Cable Curl, 100(8), 110(6)

15 mins jogging and 20 mins roller-blade at 19:00 ...

Duration: 90 mins (Include Cardio)
Weight before workout: 158 lbs

Comments: #1


Will edit during the day to add events ....

June 8, 2004 - Daily Journal

Meals & Supplements:

6:00 - Oat Meal, Whey Protein, 2 White Egg, 5g Glutamine
9:00 - Tuna + Cottage Cheese + Water, Vegetable Juice
12:00 - Chicken Breast + White Rice + Carotts
14:00 - Tuna & Banana
18:00 - Whey Protein, 2 White Egg, 5g Glutamine
20:00 - Chicken breast, Raw Vegetable


Training: Shoulder, Traps, Abs(17:00)

12:00 - 20 mins Walk (Medium intensity)

Shoulder:
Seated Dumbell Press, 45, 50, 55
Behind The Neck Press, 70, 90, 95
Millitary Press (Machine), 110, 120, 120
Side cable raise, 40, 50, 60

Traps:
Dumbell Shrug 80, 100, 100, 105 (each)
Barbell Upright Row 65, 75, 75, 80
Barbell Shrug, 90, 180, 230
Low Pulley Bar To Neck, 120, 135, 150

Abs:
Crunch, 3x25
Weigted Crunch(25), 2x25

Duration: 75 mins
Weight before workout: 158.5

Comments: Enought energy .. great motivation :)

June 9, 2004 - Daily Journal

Meals & Supplements:

6:00 Oat Meal, Whey Protein, 2 White Eggs, 5g Glutamine
9:00 Tuna + Cottage Cheese
12:00 Chicken Breast & Raw Vegetable
14:00 Tuna, Banana
18:00 Whey Protein, 5g Glutamine
19:30 Steak on Grill, White Rice, Raw Onion

Chest, Triceps, Calves (17:00)

Cardio: 2 mins Warm-up, 10 mins Intense (6 to 8 mph), 2 mins cool down (Treadmill)

Chest:
Bench Press 175(8), 185(7)
Incline Dumbell Press, 60(8), 65(8), 70(6)
Decline Dumbell Press, 45(8), 50(8), 55(5)

Triceps:
Dips, 10
Weighted Dips, 35(8), 40(7)
Triceps Pushdown, 60, 65, 70
Skullcrusher, 50(8), 60(6)

Calves:
Calf Press On The Leg Press Machine, 225(12), 315(9), 405(9)
Stand-up Calf Raise, 400(12), 460(10), 500(7)

Duration: 75 mins (Include Cardio)
Weight before workout: 158.5 lbs

Comments: I begin my new cycle ... i change my body part split ... it was nice .. new challenge ...
new feeling .... the motivation is high .... ready for the destruction !

Will edit during the day to add events ....

Height: 5'7"
Weight: 165 lbs
Bench: 225 lbs x 3
Barbell curl: 95 lbs x 8
Shoulder press: 150 lbs x 8
Leg press: 585 lbs x 5

June 10, 2004 - Daily Journal

Meals & Supplements:

6:00 - Oat Meal & Whey Protein + 5g Glutamine
9:00 - Tuna + Cottage Cheese + Water, Yogourt
11:00 - Chicken breast, White Rice
12:00 - Sea Food Ceasar Salad (Special Event - Partner Lunch)
18:00 - Whey Protein + 5g Glutamine
20:00 - Chicken Breast, White Rice

Training: Biceps, Quads, Forearm(17:00)

Cardio: 2 mins Warm-up, 10 mins Intense (6 to 8 mph), 2 mins cool down (Treadmill)

Biceps:
Barbell Curl, 65, 75, 85
Dumbell Curl, 35, 40, 45
Cable concentration curl, 50, 60, 70

Quads:
Leg Press, 225, 315, 405, 495
Squat, 110, 180, 200
Leg Curl, 135, 150

Forearm:
Palms-Up Wrist Curl, 50, 60, 70
Palms-Down Wrist Curl, 50, 60, 70

Duration: 75 mins
Weight before workout: 159 lbs

Comments: : This new training was nice :)

Height: 5'7"
Weight: 165 lbs
Bench: 225 lbs x 3
Barbell curl: 95 lbs x 8
Shoulder press: 150 lbs x 8
Leg press: 585 lbs x 5

June 11, 2004 - Daily Journal

Meals & Supplements:

7:00 Oat Meal & Whey Protein (5g Glut)
9:00 Tuna, Vegetable Juice, Brocoli
12:00 Chicken Breast, White Rice, Raw Vegetable
14:00 Banana
17:30 Whey Protein, Tuna
21:00 Chciken Breat, White Rice
24:00 Cottage Cheese

Back, Hamstring, Abs (15:00)

Cardio: 2 mins Warm-up, 10 mins Intense (6 to 8 mph), 2 mins cool down (Treadmill)

Back:
Seated Cable Row, 180(9), 195(9), 205(8)
Lats Pull Down, 150(8), 165(7), 165(5)
Bent Over Barbell Row, 95(9), 135(9), 175(5)
V-Bar Pulldown, 150(9), 165(8)
Stiff Legged Deadlift, 135(9), 185(8), 225(6)

Hamstring:
Leg Curl, 105(10), 120(8), 135(6), 135(5)
Lunge, 120(10), 130(9), 140(7)

Abs:
Crunch, 3x20
Flat Bench Leg Pull-In (Cable eighted), 60(10), 70(10), 80(10)


Duration: 90 mins (Include Cardio)
Weight before workout: Don't remember :(

Comments: Great for a friday after noon ... i will take the weekend off to
relax ....

Height: 5'7"
Weight: 165 lbs
Bench: 225 lbs x 3
Barbell curl: 95 lbs x 8
Shoulder press: 150 lbs x 8
Leg press: 585 lbs x 5

June 12, 2004 - Daily Journal

Meals & Supplements:

12:00 Oat Meal & Whey Protein, Banana (5g Glut)
14:00 Tuna
17:00 Thai Chicken Stir Fry
19:00 Whey Protein
21:00 2 Low Carbs Beer :(
23:00 Cottage Cheese, 2 White Egg, 5g Glut

Non workout day

Comments: Not eat enought .... but it was a relax day ..
so dont need a lot of calories.

Height: 5'7"
Weight: 165 lbs
Bench: 225 lbs x 3
Barbell curl: 95 lbs x 8
Shoulder press: 150 lbs x 8
Leg press: 585 lbs x 5

June 13, 2004 - Daily Journal

Meals & Supplements:

9:00 Oat Meal, Banana, Whey Protein (5g Glut)
13:00 Vegetable, Whey (Mountain bike)
15:00 Rasberry, Blueberry, Cottage Cheese
17:00 Steak, salad (5g Glut)
19:00 Tuna
22:00 Cottage Cheese (5g Glut)

Non workout day

I did 3h of mountain bike ....

Comments: Great cardio day

Height: 5'7"
Weight: 165 lbs
Bench: 225 lbs x 3
Barbell curl: 95 lbs x 8
Shoulder press: 150 lbs x 8
Leg press: 585 lbs x 5

June 14, 2004 - Daily Journal

Meals & Supplements:

6:00 Oat Meal, Banana, Whey Protein, 2 White Egg, 5g Glutamine
9:00 Tuna & Cottage Cheese
10:00 Muffin (Make me sick)
12:00 Rasberry, Vegetable Juice
18:00 Whey Protein, 2 white Egg, 5g Glutamine
20:00 Thai Chicken Stir Fry
22:00 Cottage Cheese, 5g Glutamine

Training: Shoulder, Traps(17:00)

Cardio:
Bicycle: 18 mins (High intensity)
Treadmill: 8 mins Intense (6 to 8 mph), 2 mins cool down

Shoulder:
Millitary Press (Machine), 110, 120, 130(5)
Seated Dumbell Press, 45, 50, 55
Behind The Neck Press, 70, 90, 90
Front Cable Raise, 20, 30, 40

Traps:
Dumbell Shrug 80, 90, 100, 100
Barbell Upright Row 65, 75, 75

Duration: 90 mins (Include Cardio)
Weight before workout: 157 lbs

Comments: The muffin on the morning make me sick .... bad stomach
pain. So my 12:00 meal and 14:00 was crew up.

< Message edited by Magik23 -- 6/15/2004 8:19:07 AM >

June 15, 2004 - Daily Journal

Meals & Supplements:

6:00 Oat Meal, Whey Protein, 2 White Eggs, 5g Glutamine
9:00 Tuna + Cottage Cheese
12:00 Chicken Breast & Raw Vegetable
14:00 Banana, Rasberry
18:00 Whey Protein, 5g Glutamine
20:00 Chicken Breast & Raw Vegetable
22:00 Cottage Cheese, 5g Glutamine

Chest, Triceps (17:00)

Cardio: 2 mins Warm-up, 10 mins Intense (6 to 8 mph), 2 mins cool down (Treadmill)

Chest:
Bench Press 175(8), 175(7), 185(4)
Incline Dumbell Press, 60(8), 65(8), 70(7)
Decline Dumbell Press, 45(8), 50(8), 55(5)
Dumbell Flyes, 30, 35, 40

Triceps:
Dips 3x12
Triceps Pushdown, 60, 65, 70

Duration: 70 mins (Include Cardio)
Weight before workout: 157 lbs

Height: 5'7"
Weight: 165 lbs
Bench: 225 lbs x 3
Barbell curl: 95 lbs x 8
Shoulder press: 150 lbs x 8
Leg press: 585 lbs x 5