Kerensky's Workout Journal: Nov.27-Apr.22

[Kerensky]

Hello my friends. I'm back on the workout track. I got a lot of stuff to do like college applications, but I'm on the right track with those. Plus, I need to learn time management so I'll workout, eat, study, and sleep. That's all I'll do until I get a girl and then I'll do stuff with her too I guess, but for now I wanna focus on myself.

Ok I made a pretty awesome routine according to Warboss's thread here. This is it:

Back, Biceps (Friday)
DB Curl
Hammer Curl
Lat Pulldown
Deadlift

Chest, Triceps (Sunday)
Flat DB Press
Incline DB Press
Lying overhead extension
Decline Crunch
Decline Leg Raise

Legs, Shoulders (Wednesday)
DB Shoulder Press
Hamstring Curl
Calf Raise
DB Squats

I'm going to try and get at least 6-8 hours of sleep per night. My diet will consist of fish (mostly halibut and tuna), crab, chicken, salads, whole grain bread, oatmeal, and an occasional Subway if I am not home or something. I will take a protein shake when I wake up and a protein shake after workouts. I will chug at least 2 liters of water per day and work my way up. That's all folks. I'm not too strong right now...here are my stats:

Height: 5'9.5"
Weight: 155 lbs
%BF: 18%

18% sucks. I used to be around 15% but then I got stressed out, burned out, and quit working out/doign cardio/watching what I ate. Wish me luck brothers.

 

[Kerensky]

Oh yeah I forgot about my goals.

I hope to be 160 lbs at 5'10" and 10-12% BF by the end of April (spring break for me).

Is this a realistic goal? I know I can't do much about my height, but I hope to lose at least 10 pounds of fat or so with minimum muscle loss, then gain muscle with minimum fat gains.

 

[manuva]

Looks fine to me mate. It's hard to go wrong if you follow Warboss's advice.

A few points:

On your back & biceps day, do the lat pulldown and deadlifts first, then focus on your isolated bicep exercises last. It's usually best to work your main muscle groups first, then focus on singling out specific muscles.

Taking a protein shake before bed is more important than taking a protein shake in the morning. Night time is when our body does the majority of its repairing and healing (ie growing), so make sure there's plenty of protein in your body at night!

If your initial goal is fatloss, you might want to add some cardio in there too to speed things up.

Good luck mate, your goals look very realistic to me - with dedication you'll probably find yourself exceeding them!

 

[Kerensky]

oh yeah, good point manuva. I forgot to say I'm doing 30 min of cardio everyday in the morning. I'll eat a piece of fruit like a banana or something liek you said. Then I'd get some water for the run.

hmm..what else. Oh yea, should I do squats first too then? Because I am usually dead after that.

 

[manuva]

Great move with fruit before cardio in the morning, but it's important to eat WATER BASED fruit, like an orange or pear, or something else thats juicy and sweet. Bananas don't count I'm afraid - at least, they're not as effective as water-based fruit for fat burning purposes.

On leg days weight lifters will often to squats last to test their endurance and will-power etc. However you're correct that as a compound exercise, you'll get better results doing it early on in a workout.

 

[Kerensky]

exercise reps x lbs

Chest, Triceps (Monday because I didn't do it Sunday)
Flat DB Press 12x30
Flat DB Press 12x30
Lying overhead extension 5x30

For some reason, my arm bends weird for the lying overhead extensions...

Anyhow, I feel like a failure because I didn't finsh my workout today. Also I got some bad news, which is quite sad. I also started kinda late around 11:00 PM. It sucks..I'll do better next time.

 

[Kerensky]

Cardio: 321 calories

Flat DB Press 12x30
Flat DB Press 12x30

Lying overhead extension 12x20
Lying overhead extension 12x20

Decline Crunch 20x0
Decline Crunch 20x0

Decline Leg Raise 4x0

----------

wow, what an eye-opener. I have like no muscle. After the DB presses, my arms and chest had that "numb" feeling so I couldn't do the incline bench. Anyhow, I did the others and when I got to leg raises, I realized I had little to no lower abs, so I got 4 reps and got that pre-cramp feeling in my lower ab/groin area so I stopped.

I will start adding weights to me crunches, prob 10 lbs, then 2.5 lbs a week. I'm happy with myself because I was so lazy and just sitting around, but I went to workout anyways.

---------
ohyea, post workout I am eating some squash ravioli + 2 piece of halibut (it's a fish, i baked it). Is that ok? I'm hungry as hell and only ate tofu + fish + broccoli + noodles for dinner.

 

[Kerensky]

Cardio: 170 cals

DB Shoulder Press 12x20
DB Shoulder Press 12x20

Hamstring Curl 12x70
Hamstring Curl 12x70

Calf Raise 15x20
Calf Raise 15x20

DB Squats 12x20

 

[Kerensky]

Cardio: 350 cals

DB Shoulder Press 10x20
DB Shoulder Press 10x20
Hamstring Curl 12x70
Hamstring Curl 12x70
Calf Raise 12x30 12x30
Calf Raise 12x30 12x30
DB Squats 10x30
DB Squats 10x30

Chin-ups: 6

Post-W/O: 1 cup milk + protein shake

 

[Kerensky]

Cardio: 285 cals

Flat DB Press 10x30
Flat DB Press 10x30

Incline DB Press 10x20
Incline DB Press 10x20

Lying overhead extension 8x30
Lying overhead extension 8x30

Decline Crunch 20x0
Decline Crunch 20x0

 

[Warboss Alex]

Hey mate, looking good there. You're a month into your training, what do the scale and tape measure say?

 

[Kerensky]

Originally posted by Warboss Alex
Hey mate, looking good there. You're a month into your training, what do the scale and tape measure say?

hello sir. Well to be honest, I haven't gained jack squat. I will find a tape measure and give you measurements, no worries. I was out 1 week because of the flu (not avian flu, whew), so now I am back. The squats are killer. I played some football in the snow, which messed up my legs a bit because they are very sore, but I think those are from the squats. I used to do sisssy squats, but now I force my legs to stay parallel and really use the muscles that aren't there if you know what I'm saying.

Coming soon: measurements

 

[Kerensky]

Cardio: 220 cals

Flat DB Press 12x30
Flat DB Press 12x30
Incline DB Press 10x20
Incline DB Press 10x20


measurements coming soon...hehe

I ran today, but didn't eat 2 meals because I slept through them due to a tough night before partying. I started feeling light headed while working out so I stopped and noW I'mg oing to bed.

 

[Kerensky]

Cardio: 250 cals

Lying overhead extension 12x30
Lying overhead extension 12x30

Decline Crunch 15x30
Decline Crunch 10x30

Decline Leg Raise 6x0
Decline Leg Raise 4x0

as promised my finished sets. anyhow, when i measure do i flex or not...??

 

[Warboss Alex]

You generally measure flexed but you can measure cold if you like.. just be consistent.

 

[Kerensky]

Cardio: 210 cals

 

[Kerensky]

Cardio: 50 cals. Just a 10 min warmup

DB Shoulder Press 10x30
DB Shoulder Press 10x30

Hamstring Curl 12x70
Hamstring Curl 12x70

Calf Raise 12x30
Calf Raise 12x30

DB Squats 12x30
DB Squats 12x30

30 means I have a 30 lb dumbbell in each hand.

 

[Kerensky]

THE MEASUREMENTS. (FINALLY)

ok I finally found the tape measure. anyhow, I'm not too sure what to measure, but I guess I will measure everything flexed. Lemme know if there are other things I should measure.

Neck: 16"
Biceps: 14"
Forearms: 12"
Waist: 34"
Hips: 36"
Chest: 38"
Thigh: 22"
Calves: 16.5"

I know it's pretty scrawny to start with, but hey I'll report back in a few months w/updates.