HandyAndy's progress journal

[HandyAndy]

3/24/08

Good day.

Bench Press
Warmup:
1x12 65lb
1x10 85lb
1x8 95lb

Workout:
165x5, i tried this once again, too heavy to finish 3 sets.
160x5
160x5 i struggled on this one, i usually dont, was it the warmups that ate up some energy?

Squats
Warmup:
5x1 95lb

Workout:
5x1 115lb
5x1 115lb
5x1 115lb
Form looks good, I have a side and front mirror to look at.

Deadlift
Warmup:
5x1 135lb

Workout:
5x1 175lb

Form problems on this one, my back arches and theres something else I cant put my finger on.

8x2 Bench Dips

5 mins warmup on bike, 5 mins HIT, 5 mins cooldown

Today was a good day everything felt great.

7:00am - Protein shake
11:00am - 2 Eggs
4:00 pm - Soup loaded with veggies, green tea
*gym*
6:20pm - Salad, chicken breast and mashed potatoes. This is all I found today, the chicken and potatoes were a frozen entree, is that bad?

Please critique

 

[Quagmire911]

READ THIS:

http://www.ironaddicts.com/forums/showthread.php?t=3404

Your warm ups need work.

Your diet still has a lot of work needing done. What are you getting? 1500 calories if you are lucky? Come on, you need to get it nailed.

As for the deadlift read these:

http://www.t-nation.com/readArticle.do?id=1582703
http://www.musclewithattitude.com/readArticle.do?id=1588392
http://www.musclewithattitude.com/readArticle.do?id=1607555

Ps-Sounds to me like doing rack deadlifts could be an option for you, until you get your flexibility sorted (assuming that is the issue). Try and get some videos of the big three.

 

[HandyAndy]

School started back, ill be getting more calories in for sure because ill have 3 meals in me by 1:00, and ill eat more when I get home. Thanks for the deadlift links too.

 

[I-tallionStallion]

Yeah handy...your probably losing weight and strength. Def not enough there for eating. Do as Quag said, the warmups need to be changed. And i think if you change them, you'll probably lift a bit more in the gym as well.

 

[HandyAndy]

Ok thanks

 

[Quagmire911]

I know how it is when you are in school and don't have a lot of cash, very difficult to eat right.

You have two options: Eat like you do now and not get anywhere.

Eat not so good foods but stuff that will get the job done: Milk is a good example. If you are going to use this method make sure to cut carbs (should be doing this anyway) at least 4 hours before bed. And you should be doing cardio properly since you have control over it.

What is your weight/height/bf%?

 

[HandyAndy]

Well im trying to eat the best I can, If i had cash that i made for myself id go to the store and buy all the foods I need, my mom cooks healthy foods for the most part. School food has rice, meat, veggies and whatnot. Im trying cutting carbs after 6pm.

I weighed myself a few months back at 274, im 6'2

Suddently at the doctors office im measured at 6'4 (bullsh1t) 296?! That weigh in put me down the most.

 

[HandyAndy]

Any ideas on the above post?

3/26/08

Military Press

5x1 40lb
5x1 40lb
5x1 40lb
I might raise here, I feel like I can.

Bent Over Row

5x1 60lb dumbbell
5x1 60lb dumbbell
5x1 60lb dumbbell

I dont feel much doing these for some reason, Im not sure I can raise.

Squats

5x1 115lb
5x1 115lb
5x1 115lb

Feels good, my form looks good. Ill try to raise in the next week or so

7:20am - 18oz protein shake
I didnt eat the school breakfast here at around 10:00am, but im going to start for sure
12:40: Chicken sandwich, fruit and water
*gym*
6:00pm - Pasta and meatballs

I know im not getting much food in me at the right times.

What Im trying to do is something like this:

7:00-7:20 - Protein shake and/or cereal. I cant eat beef + veggies at 7 in the morning.... one its not ready and two i think its nasty that early, can this just be replaced with a protein shake?

10:20: Whatever my school serves, coffee cake, bagels, pancakes, french toast, etc.

12:40-1:10 - School food, beef+veggies+rice, fruit, sandwiches, salads, chicken sandwiches, pizza, etc.

from 1:10 to around 5:00+ theres nothing in me, I stay after school and take classes to make up lost credits. Then i walk to the gym and get home at around 6ish. That is when i eat what my mom cooks, she cooks healthy foods all the time.

And idk what to eat after that...thats why it looks like im eating little each day.

And another question. Quag you said im lucky if im getting 1500 calories each day, but Im looking to lose weight, shouldnt I be cutting some calories?

 

[EFFORT]

Any ideas on the above post?

3/26/08

Military Press

5x1 40lb
5x1 40lb
5x1 40lb
I might raise here, I feel like I can.

Bent Over Row

5x1 60lb dumbbell
5x1 60lb dumbbell
5x1 60lb dumbbell

I dont feel much doing these for some reason, Im not sure I can raise.

Squats

5x1 115lb
5x1 115lb
5x1 115lb

Feels good, my form looks good. Ill try to raise in the next week or so

7:20am - 18oz protein shake
I didnt eat the school breakfast here at around 10:00am, but im going to start for sure
12:40: Chicken sandwich, fruit and water
*gym*
6:00pm - Pasta and meatballs

I know im not getting much food in me at the right times.

What Im trying to do is something like this:

7:00-7:20 - Protein shake and/or cereal. I cant eat beef + veggies at 7 in the morning.... one its not ready and two i think its nasty that early, can this just be replaced with a protein shake?

10:20: Whatever my school serves, coffee cake, bagels, pancakes, french toast, etc.

12:40-1:10 - School food, beef+veggies+rice, fruit, sandwiches, salads, chicken sandwiches, pizza, etc.

from 1:10 to around 5:00+ theres nothing in me, I stay after school and take classes to make up lost credits. Then i walk to the gym and get home at around 6ish. That is when i eat what my mom cooks, she cooks healthy foods all the time.

And idk what to eat after that...thats why it looks like im eating little each day.

And another question. Quag you said im lucky if im getting 1500 calories each day, but Im looking to lose weight, shouldnt I be cutting some calories?

You should only have carbs in your postworkout shake after a weightlifting workout. The rest of your meals should be protein+fat

Meal 1- Shake+eggs (can cook if you want), bacon/Hot dog/nuts/olive oil/cheese etc (some sort of fat source) , Fish oil
Meal 2- Beef+Salad+Olive Oil
Meal 3- Same as meal 1
Meal 4- Same as meal 2
Meal 5- Same as meal 1
Meal 6- Chicken or tuna + Fish oil

Cardio should be 5 days a week, 2 low intensity days walking on the treadmill at 2.5mph with a 5.0 incline, and 3 high intensity days 20min as hard as you can do on the elliptical

you also need more than 1500 under eating doesn't make you lose weight if anything it makes you hold on to it.

 

[HandyAndy]

Meal 1- Shake+eggs (can cook if you want), bacon/Hot dog/nuts/olive oil/cheese etc (some sort of fat source) , Fish oil
Meal 2- Beef+Salad+Olive Oil
Meal 3- Same as meal 1
Meal 4- Same as meal 2
Meal 5- Same as meal 1
Meal 6- Chicken or tuna + Fish oil

Meal 1 is no problem
Meal 2: School doesnt have beef or salads, that 2nd meal comes around at 10:00am
Meal 3: I can take some protein to school
Meal 4: I can get this in me during school, either beef or a salad.
Meal 5: This isnt a problem, this would probably be post workout.
Meal 6: I can do most of the time.

So, 2 days low intensity on the treadmill for how long?

 

[shaunuk]

45mins-1hr on the treadmill

About the weigh in, do you feel like you've lost weight? You def need more calories than 1500 though, like EFFORT said.

 

[HandyAndy]

45mins-1hr on the treadmill

About the weigh in, do you feel like you've lost weight? You def need more calories than 1500 though, like EFFORT said.

No i havnt seen any results yet...except me getting stronger

 

[HandyAndy]

2 low intensity days walking on the treadmill at 2.5mph with a 5.0 incline

I walk home from school at a brisk pace, its 1.43 miles long the way I take it and it takes me around 40-50 minutes. Would that cover this cardio day?

 

[EFFORT]

Meal 1 is no problem
Meal 2: School doesnt have beef or salads, that 2nd meal comes around at 10:00am (bring some with you or have chicken and a fat source)
Meal 3: I can take some protein to school
Meal 4: I can get this in me during school, either beef or a salad.
Meal 5: This isnt a problem, this would probably be post workout. (thats fine but make sure you get your post workout carb shake as well)Meal 6: I can do most of the time.

So, 2 days low intensity on the treadmill for how long?

bold

 

[EFFORT]

I walk home from school at a brisk pace, its 1.43 miles long the way I take it and it takes me around 40-50 minutes. Would that cover this cardio day?

yes just make sure its a constant walk

 

[HandyAndy]

yes just make sure its a constant walk

I stay after school to take an extra class, i stay there until 4:00+ then I walk to the gym, how can I get something in me by that time? By the time I get home its 5-6:00pm. I can go next door to the college and grab a tuna, turkey or ham sandwich if thats good.

 

[EFFORT]

I stay after school to take an extra class, i stay there until 4:00+ then I walk to the gym, how can I get something in me by that time? By the time I get home its 5-6:00pm. I can go next door to the college and grab a tuna, turkey or ham sandwich if thats good.

bring some whey powder and fish oil pills

 

[HandyAndy]

3/31/08

Bench Press - yay i got 165 this time for all 3 sets.

165x5
165x5
165x5

Squats - I added 10lbs this week, im not quite parallel yet, but Im getting there

125x5
125x5
125x5

Deadlift - I lowered today because I wanted to work on my form.

135x5


10 mins HIT on stationary bike.

7:00am: Protein Shake
10:00pm: Beef and Bean Burrito, this is the best choice I have if i want to get some beef and protein in me.
12:30pm: Beef, rice, veggies + water
4:30pm: Brown rice + beef and potatoes (pre-workout)
6:30: Protein shake

 

[EFFORT]

3/31/08

Bench Press - yay i got 165 this time for all 3 sets.

165x5
165x5
165x5

Squats - I added 10lbs this week, im not quite parallel yet, but Im getting there

125x5
125x5
125x5

Deadlift - I lowered today because I wanted to work on my form.

135x5


10 mins HIT on stationary bike.

7:00am: Protein Shake
10:00pm: Beef and Bean Burrito, this is the best choice I have if i want to get some beef and protein in me.
12:30pm: Beef, rice, veggies + water
4:30pm: Brown rice + beef and potatoes (pre-workout)
6:30: Protein shake

What part of only have carbs as a post weight lifting workout meal don't you understand man? That fat isn't gonna come off doing 10min HIT sessions and eating bean burritos, rice and potatoes.

 

[HandyAndy]

Well I cant follow your meal plan 100% everytime. Im trying the best I can because im still in school, Im not sure you understand that part.