RE: Logan's Journal
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RE: Logan's Journal - 8/15/2004 5:41:00 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Sorry guys... that was supposed to say Incline DB Presses not Incline DB Curls. No way in my dreams could I ever curl that much!!!!!
(in reply to poncho)
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RE: Logan's Journal - 8/15/2004 12:28:10 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Calves - 8/15/04
Deadlfits - 4 Sets
135x10, 235x10, 285x10, 325x8
Pulldowns - 3 Sets (First two sets with palms facing bar.. and last set using a curl grip)
130x10, 160x10, 180x6... double drop set.. ouch!!!
Reverse Grip Barbell Rows - 3 Sets
135x8, 155x8, 175x8... just trying to concentrate on form with the new grip.
Seated Rows - 3 Sets
12x10, 14x10, 16x8... double drop set.. ouch!!!
DB Rows - 2 Sets
100x8, 120x6
Seated Calf Raises - 2 Sets
100x12, 150x12... drop set..
One-Legged Calf raises with DB - 2 Sets
45x15, 55x15... drop set with BW.
Overall, a good workout. A couple little distractions - My workout partners were not feeling it today at all, I arrived all motivated and they looked kind of down. When we got to the gym it got better, but then we came to find that all the mirrors had been taken down (Because our gym is moving down the street). Not a big deal, but it was the first time having to Deadlift without seeing my form in the mirror. Started playing around with different grips for my pulldowns and it just didn't agree with me... I seem to get the strongers and best contraction with pulldowns with a reverse shoulder width grip. I am going to just try and stick with my instincts and go with that for awhile... Seated rows were really intense!! I think that my training partners think that I want to move to fast, because when we get to this machine I am really saying "Come on, come on"... I have noticed the last couple of back days that we seem to be lingering around that machine... By the time we got to DB rows I was wasted... Overall, a good day.
I have been checking out the T-Bar machine (Not the one with a pad, but the regular one with the two different grips to choose from) I think that I am going to check it out next week to work on bringing up my back thickness.
(in reply to pwolf66)
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RE: Logan's Journal - 8/16/2004 12:01:55 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Calves - 8/15/04
8:30am
Chicken and rice
Multi-Vitamin
10:30am
Whey with Milk
11:30am
Train
1:00pm
Surge and Glutamine
4:00pm
Chicken, Steak and rice
7:00pm
Fish with Fries
10:00pm
Caisen with Glutamine
That surge stuff really fills me up.. it takes me a while to want to eat anything. Felt allright today, we agreed to bump our training till later in the day so we are all not scrambling around in the morning trying to get our food in. Back to our old time.. 2:00 on weekends. My fiancee made fish today which was a nice change of pace... haddock I believe. It really tasted good, and I didn't get that real bloaty feeling like when I eat a lot of chicken. Change is good.. Overall, good eating day. Have to make a run to the store for supplies.
(in reply to Weapon X)
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RE: Logan's Journal - 8/17/2004 10:24:29 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Rest - 8/16/04
7:00am
Fish and rice... tough in the morning
Orange Juice
Multi-Vitamin
10:00am
Whey with Glutamine
1:00pm
Steak and rice with Brocoli
Milk
4:00pm
Whey with Glutamine
6:15pm
Uncle Ben's Rice and chicken deal
Two chicken tenders with two peices of Salami
Milk with nutritional drink... weird dinner combo, but it was good.
9:30pm
Caisen with Glutamine
10:00pm
Sleep
Went shopping today for food. Got a wide selection of protein sources... stocked up on eggs, steak, chicken, tuna, fish and... milk. Also picked up a couple of extra calorie sources like a cheap nutritional shake and some Ensure. Just trying to get a couple hundred extra calories a day.. I may try to shoot for 500 or so more, and see what happens. Overall, a fairly good eating day.
(in reply to Weapon X)
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RE: Logan's Journal - 8/18/2004 6:24:18 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Biceps/Triceps - 8/17/04 (Just concentrated on trying to go heavier than usual... some cheating here and there.)
Incline DB Curls - 3 Sets
40x8, 45x6, 50x6
Barbell Curls - 3 Sets
95x8, 105x6, 115x6
One-Arm Preacher Curls - 3 Sets
30x10, 35x10, 40x8
Hammer Curls - 2 Sets
45x10, 50x10
Close-Grip Bench Presses - 3 Sets
135x8, 185x8, 225x6
Straight-Bar Pushdowns - 3 Sets
70x10, 80x10, 90x10
Skull-Crushers - 3 Sets
80x8, 90x8, 100x6
Great workout.... again a little different because they took down all the mirrors. Last arm day at this gym, I am really looking forward to changing gyms down the street. Also, slightly changing the program is going to be great. Overall, a good workout with a lot of intensity.
(in reply to Weapon X)
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RE: Logan's Journal - 8/18/2004 11:52:24 AM
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hoSSo
Posts: 178
Joined: 2/24/2004
From: Montreal, Canada
Status: offline
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quote:
ORIGINAL: Weapon X
Rest - 8/16/04
7:00am
Fish and rice... tough in the morning
Orange Juice
Multi-Vitamin
10:00am
Whey with Glutamine
Add some complex carbs here like oats
1:00pm
Steak and rice with Brocoli
Milk
4:00pm
Whey with Glutamine
Same as 10 o`clock meal
6:15pm
Uncle Ben's Rice and chicken deal
Two chicken tenders with two peices of Salami
Milk with nutritional drink... weird dinner combo, but it was good.
This can be substituted with a better meal
9:30pm
Caisen with Glutamine
Add some healthy fats here like natty pb
10:00pm
Sleep
Went shopping today for food. Got a wide selection of protein sources... stocked up on eggs, steak, chicken, tuna, fish and... milk. Also picked up a couple of extra calorie sources like a cheap nutritional shake and some Ensure. Just trying to get a couple hundred extra calories a day.. I may try to shoot for 500 or so more, and see what happens. Overall, a fairly good eating day.
I hope your using brown rice in your meals, what I noticed is that your diet is lacking EFA`s and veggies. Try buying some fish oil caps
_____________________________
Quality over Quantity
(in reply to Weapon X)
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RE: Logan's Journal - 8/18/2004 12:28:21 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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You are absolutely right with the meals. I may have a small cup of oatmeal with those Whey and Glutamine meals. I do take some EFA's caps, Flax Oil I believe. You are right about the vegies 100%. I am going to get on that... I had them today though. Thanks.
(in reply to hoSSo)
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RE: Logan's Journal - 8/19/2004 6:56:56 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Biceps/Triceps - 8/17/04
7:00am
3 eggs, rice and nutritional shake
Multi-Vitamin
10:00am
Whey with Glutamine
1:00pm
Steak, rice and brocoli
4:00pm
Whey with Glutamine
6:00pm
Cottage Cheese
7:00pm
Train
9:00pm
Haddock and rice
11:00pm
Caisen with Glutamine
11:30pm
Sleep
Having trouble falling to sleep lately. I'm still really wound up from the workout and i am sure the caffeine dosn't help before the workout. Fairly good eating day.
(in reply to Weapon X)
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RE: Logan's Journal - 8/19/2004 7:28:46 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Legs/Forearms - 8/18/04
Squats - 4 Sets
135x10, 245x8, 295x6, 335x3... was going for 4, but just didn't have my core tight enough.
Leg Press - 3 Sets
515x15, 605x15, 725x12
Leg Extensions - 2 Sets
11x15, 14x15
Leg Curls - 3 Sets
8x12, 10x12, 12x8... couple of forced reps.
Stiff-Legged Deadlifts - 2 Sets
135x10, 185x8
Reverse Wrist Curls - 2 Sets... Superset with next movement.
35x25, 35x25
Standing Wrist Curls - 2 Sets
115x15, 115x15
Good workout, but I was a litte disapointed with not getting the 335x4. I will follow through with the game plan for the end of the month and see what happens. In a couple of months I should have that for 6-8 easy. Great, great pump in my legs... had to sit down in between sets. My Stepfather is having a real hard time finding his groove doing Stiff-Legged Deadlifts... but I would like to stick with them. Forearm work was intense!!!! We all wanting to leave with a bang so we really tried to squeeze the hell out of them. I had a hard time opening my waterbottle afterwards. Great workout overall.
Official last workout at this gym today, they sold the it and who knows what's going to happen to it. Really, really looking forward to the new location down the street. More equipment and a larger area to workout. Talked over our new game plan for the next month with the partners and we agreed on a routine for the next moth or so. Looking forward to the change.
(in reply to Weapon X)
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RE: Logan's Journal - 8/19/2004 7:38:47 AM
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hoSSo
Posts: 178
Joined: 2/24/2004
From: Montreal, Canada
Status: offline
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Weapon X you really need to work on your diet , 4 of your meals were only protein meals, thats acceptable if you're carb cycling but I doubt it coz you had rice with your first meal. And wheres your PWO shake? You're probably not recovering as well because your lacking alot of carbs throughout the day. How much glutamine are you using for each of those meals? instead of wasting all that money on supplements , get some real food and save the shakes for PWO and one other time during the day.
_____________________________
Quality over Quantity
(in reply to Weapon X)
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RE: Logan's Journal - 8/19/2004 8:10:13 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Hey HoSSo, you're right!!!!! Sometimes I forget other people can view this and I write is so quick without realizing. I always include a Post-Workout Shake immediately after my workouts... all though lately I have been forgetting to write that. I am currently using Surge by Biotest, it tastes like @#$, but it has everything that I need. You're right about the four protein meals... the whey is Optimum Whey and the Caisen is Misclean. Neither really have any carbs.. and I am taking Glutamine before and after my workouts (One teaspoon). Also taking Creatine before workouts (Only on workout days though). My rice portions for those meals is actually fairly large... I may eat a box a day, something like that.. of long grain rice. But, you are right.. I am relying to much on Supps. I should pick up some oatmeal and leave it a work for the mid-morning and mid-afternoon meals.
My original goal in my head was to get more detailed and detailed the more I got into this journal deal, so you gave me a wake up call to keep up on that. Please check back in the future and make more comments any time you see something. Thanks.
(in reply to hoSSo)
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RE: Logan's Journal - 8/19/2004 12:36:39 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Legs/Forearms - 8/18/04
7:00am
3 scrambled eggs with rice
Ensure drink with Orange Juice
Multi-Vitamin
10:00am
Whey with Glutamine and Nutritional drink
1:00pm
Steak, Rice and mixed vegies
3:00pm
Whey with Glutamine
6:00pm
Cottage Cheese
6:30pm
Creatine with Glutamine
7:00pm
Train
8:00pm
Post-Workout Drink with Glutamine
9:00pm
Turkey with Rice and Ensure
10:30pm
Sleep
Need a better spread of carb sources through the day...
(in reply to Weapon X)
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RE: Logan's Journal - 8/20/2004 5:27:47 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Rest - 8/19/04
7:00am
3 Eggs with rice and one slice of cheese
Ensure Drink
Mulit-Vitamin
10:00am
Whey with Glutamine
Nutritional Shake
1:00pm
Steak, rice and mixed vegies
4:00pm
Whey with Glutamine
7:00pm
Big Turkey Sandwich with cottage cheese
Ensure drink
10:00pm
Caisen with Glutamine
(in reply to Weapon X)
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RE: Logan's Journal - 8/20/2004 5:34:29 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Rest - 8/20/04
7:00am
3 Scrambled eggs
One bowl of Wheaties with Milk
Orange Juice
Multi-Vitamin
10:00am
1 qt Milk
Powerbar
1:00pm
Two Slices of Pizza
Protein Shake with Glutamine
4:00pm
Steak with Mixed Vegies
1 qt Milk
7:00pm
Rice, Chicken and mixed Vegies
Three Slices of Pizza
10:00pm
Caisen with Glutamine
First time in about 2 months that I have taken two days off in a row and I think that my body really needed it. I felt like I could have ate and ate all day long today. Got Dorian Yates first book off of E-bay yesterday and have been reading it for the past day and a half, should finish it tonight. Really motivating. Overall, can't wait to start the new routine in the new gym tomorrow.
(in reply to Weapon X)
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RE: Logan's Journal - 8/21/2004 12:05:12 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Triceps - 8/21/04
Flat Bench - 4 Sets
135x10, 185x8, 215x6, 255x4... help with last one.
Incline Press - 3 Sets
135x8, 165x6, 185x5... help with last couple (Have to work on these.. really weak)
Flat Flyes - 3 Sets
40x10, 50x10, 60x8
Cable Crossovers - 2 Sets
30x12, 50x12... flet good, have to work on form.
Reverse-Pushdowns - 3 Sets
50x15, 70x12, 90x10 (Not exactly sure of the weight selection here, new machine... have to get used to the place)
Skull-Crushers - 3 Sets
80x8, 90x8, 100x8... couple of forced reps at the end.
Overhead Cable Extensions - 3 Sets
60x10, 90x10, 110x8
Great workout... new gym with the start of a new routine. The gym is kind of dead though... people walking around sleepwalking. With some easy listening on the radio really low, it took a little to get going. We are thinking about sneaking a radio in to help our sanity. Lots of great equipment... can't wait for the might back tommorow!!!!
(in reply to Weapon X)
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RE: Logan's Journal - 8/22/2004 6:28:45 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Triceps - 8/21/04
8:00am
Chicken Vegie and rice jumbalia with..
hard boiled eggs with one slice of bread
Nutritional Drink
Multi-Vitamin
11:00am
Cottage Cheese
Glutamine and Creatine
12:00pm
Train
1:00pm
Mass-Recovery
2:30pm
Chicken and rice
5:30pm
BBQ Chicken with egg salad pasta
7:30pm
BBQ Chicken with egg salad pasta
10:30pm
Caisen with Glutamine
11:30pm
Sleep
Had a huge appeitite today!!! Could not stop eating. Looking forward to back day tommorow. Reall got my fill of carbs today, which is what I think my body was craving.
< Message edited by Weapon X -- 8/22/2004 6:29:27 AM >
(in reply to Weapon X)
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RE: Logan's Journal - 8/22/2004 12:30:13 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Calves - 8/22/04
Deadlifts - 4 Sets
155x10, 245x8, 335x6, 425x2
Wide-Grip Pulldowns - 3 Sets
10x10, 12x8, 14x6
T-Bar Rows - 3 Sets (Awesome machine!!!!)
90x12, 135x10, 180x6... drop back down to two plates for 6 more reps.
Seated Rows - 3 Sets (Different machine than used to)
8x10, 11x10, 14x8
Close-Grip Pulldowns - 2 Sets
8x10, 11x8
Seated Calf Raises - 3 Sets
145x12, 190x12, 235x12... drop down, taking one plate off for 10 more reps.
Standing Calf Raises - 3 Sets
160x12, 200x12, 230x10
Great workout!! Was planning on getting the 425 for 4, but it just wasn't in me. A little fumblong around working in with different machines, but we moved fairly smooth through the workout. What I really, really like is the T-Bar Station. Was really able to get a nice stretch and squeeze. Awesome pump!!! My back was ringing. Also, close-grip pulldowns turned out to be a nice finisher. Really looking forward to start moving some plates on the the T-Bar to get my back thicker.
(in reply to Weapon X)
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RE: Logan's Journal - 8/23/2004 6:57:03 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Calves - 8/22/04
8:00am
Chicken rice and veggie mixture with three hard boiled eggs
Nutritional Drink
Multi-Vitamin
11:00am
Cottage Cheese
Creatine and Glutamine
12:00pm
Train
1:00pm
Mass-Recovery
3:00pm
Chicken and Rice
6:30pm
Turkey with corn and stuffing (Boston Market)
Cornbread with Chicken Noodle Soup
Orange Soda
10:00pm
Casien shake with Glutamine
Ensure
Again.. very hungry today. although I have noticed that my recovery is going through the roof with just adding around 400-600 calories more a day to my diet. I just have to keep a close eye on my BF so it doesn't get out of control. I haven't really been doing much cardiovascular activity lately... have to get going on that. Bodyweight is around 215 right now.
(in reply to Weapon X)
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RE: Logan's Journal - 8/23/2004 6:50:34 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Rest - 8/23/04
7:00am
Rice with 3 scrambled eggs with a slice of cheese
Ensure
Multi-Vitamin
10:00am
Cottage Cheese
Powerbar
1:00pm
Tuna and rice with vegies
Cottage cheese
4:30
Whey with Milk and Ensure
7:00pm
Chicken flavor noodles with two cans of chicken
Ensure
10:00pm
Caisen with Glutamine
Nutritional Drink
Can't stop eating... very hungry. Muscles look very full and pumped. Went for a long walk on my lunch and walked on the treadmill at home.
(in reply to Weapon X)
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