s1a0m1m2's journal

RE: s1a0m1m2's journal (s1a0m1m2)

Fri, 16 Nov 2007 12:18:32 GMT

I am about to take a week off from lifting. I might still do some ab workouts this week but I have been going hard for about 8-10 weeks, and it is time for a week off. Last week or two my bench dropped like 10 lbs and i am thinking it might be due to fatigue. I am going to take this week to finalize a new routine....One that will cut me down, my goal over the next 8 weeks is to get those abs to really show up. The body fat is pretty much where it needs to be i think i might shoot to get it down to 6-7 instead of 8-9. I think 5 is a little unrealistic considering i am in school(eg. cafeteria food, college weekends). Maybe over break (6 weeks) i will try to cut it down...Also next routine I am going to try to get those legs working..in theory that should help everything else come along...I also want to get some good shoulder routines..

RE: s1a0m1m2's journal (s1a0m1m2)

Wed, 31 Oct 2007 11:51:06 GMT

I have still been going strong with the gym, and I am trying to get better about putting my progress up here because I enjoy looking back and seeing my progress. Lately I have been noticing a lot of gains. I am getting very close to 200 lbs, and i just maxed out at 215 monday. And i was kinda sick when I did that so i wonder if i could get up 220. I am want to get up to 225 and then i will switch up my routine. I am in the process of looking for a new routine now and I am trying to decide what i want to do.

Here is a list of things i want to improve on:

Lower Body Fat
Work on Core...abs especially
i want to try to get more cut, but still get bigger
try to focus on back and work on forearms

If anyone reads this please give some suggestions for workout plans i can do.

I am assuming I need to throw in more cardio so I guess I'll do some swimming once or twice a week and maybe a 10 minute intense run or stationary bike once a week.

My diet isnt great because my schedule is so different from day to day as a college student. And I cant really moniter the source of my calories or how many i am taking in plus the drinking i think i need to burn more calories to keep my body fat down...

RE: s1a0m1m2's journal (s1a0m1m2)

Sat, 13 Oct 2007 12:43:19 GMT

this week was a better week, i got to the gym 4 out of 5 times. I didnt do my legs this week because i was playing basketball and I got kneed in the quad so my leg was killing me. Anyway, this week i continued making good gains. It is wierd because I feel like I'm getting stronger every time i go to the gym and i know my nutrition is not as good as it could be. Either way, my bench was up again, i think next week or the week after i'm going to max out. I would love to hit 225 and i think its coming but i'm guessing i hit 210-215. I'm just going to put this whole week on here.

Monday
Bench
warmup
170x7
170x5
170x4
170x4

Incline
135x8
140x7
140x6

Decline
145x8
145x8
145x6

Tuesday
Pulldowns

Row

Shrugs

Thursday
Dumbell military
35x10
40x8
45x6
45x6

lateral raises and front lateral raises
15x8
15x8
15x8

Forearm curls and reverse curl
35x15
35x15
35x15

Friday
Biceps and Triceps

RE: s1a0m1m2's journal (s1a0m1m2)

Sun, 07 Oct 2007 19:39:00 GMT

I had a bad week this week, I only made it to the gym two times to get my chest and back. That is two weeks in a row that I haven't hit my bi's and tri's. I need to get on that. I have been taking my supps with pretty good regularity though. Next week I'm going to hop back on with my five days a week. last week was midterms so i guess that is my excuse...

RE: s1a0m1m2's journal (s1a0m1m2)

Tue, 02 Oct 2007 23:22:19 GMT

Also, my friend was interested in taking some type of growth hormone to help him grow a couple inches. I was trying to look into it for him but the threads i saw on here had some pretty rediculous sounding ideas(hanging from a bar). Anyway, if someone who reads my journal could let me know the possible side effects or maybe an article about GH. Also, can you actually take something to make you grow taller? One of my friends had it in mind that you can take a growth hormone for anything...to make your dick grow, your height, your muscles. Is there any truth to this??????????

RE: s1a0m1m2's journal (s1a0m1m2)

Tue, 02 Oct 2007 23:18:52 GMT

worked out today(tuesday), i have been skipping mondays because i have a lot of classes on mondays, but i have been really happy with my current stack. I have had a lot of good improvements as far as lifting goes. I have started to try to keep my rep range with bench press in the 4-8 range after talking with a guy at my gym who does this stuff for a living. I am pretty pumped for working out now a days. It is still tough to get my diet right. I try to eat when i can but i know it is not healthy most of the time, i dont have much choice, it is either no calories or cafeteria calories.

Bench
135x12 warm up
170x6
170x5
170x5
170x4

Man i never thought that i would be able to rep 170, the first set i probably coulda hit 7 or 8 but i was shooting for 4 working sets of 6.

Incline press- i started using the bar for incline because i want more definition in my upper chest and i dont think that dumbells were cutting it.

130x8
135x8
135x8

Decline Press - same thing as above

140x8
140x8
140x8

Pushups
3x15

**** ME i didnt do ab exercises today. I better do them tomorrow, it is tough after a good workout to do abs but i need to get motivated to do them. I am really motivated to do them when i'm at my dorm or in the bathroom, especially after a night out, but when i'm in the gym for some reason i pass on it. IT SUCKS. I will do them though tomorrow.

RE: s1a0m1m2's journal (s1a0m1m2)

Thu, 20 Sep 2007 00:25:25 GMT

yeah i should look at those things because right now my diet is sucking so badly. My lifting schedule has been pretty good but it just sucks not having a kitchen in my room. A lot of dorms have a sink or something but i guess i could drain the tuna in the bathroom. I need to get on that because i at least need to eat something 5-7 times a day. Right now its like when i go eat i just try to eat more then i can because i want to get the calories in but i think it might be more important to do 5-7 then the calories.

Both are obviously important but i dont want to eat 1500 calories of fat in one sitting, and that is basically the definition of the cafeteria for you.

No lifting today. It was a long day, but i'll be after it tomorrow you better believe my shoulders are getting hammered tomorrow.

RE: s1a0m1m2's journal (toolman4052)

Wed, 19 Sep 2007 05:45:19 GMT

lookin' good man...

cheap things to get for your fridge : cottage cheese, tuna, and salsa (mix em up and it soooo good, lol), yogurt, milk, egg whites (to cook in microwave with an egg poacher)...

RE: s1a0m1m2's journal (s1a0m1m2)

Tue, 18 Sep 2007 22:39:12 GMT

I took all my stuff on time today and I am pretty happy with how it is going. Only setback is I havent taken my vitamins, and my eating schedule definitely isnt at a 5-7 meals a day. I eat when I can, and I guess that is all I can do. Good workout today. I am making it a personal goal to really motivate myself to get those ****ing abs pumping. I am at 8 percent BF there is no reason why I shouldnt have a sweet six pack to display at every possible opportunity. It is already pretty nice but that is just cuz of the 8 percent, there is a lot of room for improvement.

If anyone has any good ab exercises they'd like to recommend, feel free by all means. I am reading Marc David's newsletter too.

Pulldowns
100x12
110x10
120x8
140x8

Row
110x10
120x10
130x8
140x7
I could do more...

Shrugs
55x12
55x12
55x12
55 lbs dumbells in each hand, hold at top for 3 seconds, except last one hold at top till 10 seconds

Medicine Ball Decline Situps
4 sets of 20

Medicine Ball side to side for obliques
2 sets of 20

RE: s1a0m1m2's journal (s1a0m1m2)

Mon, 17 Sep 2007 23:38:04 GMT

I am posting about my Monday workout. Today I went to GNC and stocked up on creatine monohydrate, PRO NOS protein, and muscle milk pudding. Now my stack includes a GNC sport multivitamin, fast twitch(not religious with this stuff), Creatine Mono, Pro NOS protein, Fish oil, and enzymes for the stomach.

Today I got a good chest day in.

Bench
135x10 warm up
210x1 (new max for me, still incredibly weak)
165x6
165x5
165x4

Barbell Incline
130x6
130x6
130x5
(I usually use dumbells here and I think I'm going back to that i like it better)

Dumbell Decline Press
42.5x10 easy as hell
45x10 easy as hell
52.5x8 still pretty easy

Flies
32.5x10
32.5x10
32.5x10

I felt pretty strong today towards the end of my workout. I wonder if it is because i didnt allow 30-45 minutes between taking the fast twitch pre workout and my workout. I wonder if i would have taken in longer time before my workout would my bench and incline have been stronger also. Eating is still tough because cafeteria food blows but i'll be better off with the protein supp.

My preworkout was the fasttwitch and 5g creatine

Post workout I took a serving of protein and 5g creatine.

(dont tell anyone but i had a little chex mix too. it was monday night football)

RE: s1a0m1m2's journal (s1a0m1m2)

Sun, 16 Sep 2007 11:39:13 GMT

lol yeah, i'm still alive, and i always think about posting on here but i've been really busy and still adjusting to school. I have been still lifting everyday trying my best to keep up my ruitine but the diet is still something i am struggling with here. Today I am going to go buy some cytogainer i think and ON whey. I think if i have some kind of gainer it can make up for the calories that i am sure i'm missing out on.

I will start posting what I am doing though. DO you know how cold cuts and sandwiches are for you because i am thikning about putting some in my room to eat but i dont want to waste my money if its not even that good.

RE: s1a0m1m2's journal (toolman4052)

Sat, 15 Sep 2007 18:27:58 GMT

You still alive man? lol

RE: s1a0m1m2's journal (s1a0m1m2)

Wed, 05 Sep 2007 21:37:15 GMT

damn, it is hard to keep my diet and training regimen going with college life. I dont have a kitchen, so i just have to live off the cafeteria food, i try to get potatoes and rice and pastas and chickens as much as possible, but i know i'm not doing as well as i was before

I cant even use that website anymore to calculate meals because i dont know what is in anything. It is a little frustrating but I am just trying to eat a lot as much as i can and lift and hopefully i will gage how much to eat based on how much weight i gain/lose. I am really trying to work on my 6 pack lately, so hopefully that comes through a little more. More details are coming.

RE: s1a0m1m2's journal (s1a0m1m2)

Mon, 27 Aug 2007 17:46:28 GMT

yeah i think i might have to go with a week off because i came a week early for a class that is on field trips all day, and i just got out of that now(its 730). I am too tired to get to the gym. I think i get out earlier tomorrow so maybe i'll do some lifting then but not tonight.

Anyone have any opinions about the musclemilk brand of pudding and oatmeal. I am thinking about ordering some, i think it will help me stick to the diet.

RE: s1a0m1m2's journal (toolman4052)

Mon, 27 Aug 2007 01:27:08 GMT

yeah... i hate weeks off, but i know i need em every now and then.

you could always do what i did last year... pushups, situps, curl backpacks full of books, stretch....i did that anytime the gym was closed, lol, or when i just didn't feel like walkin there.