My fitness journal

[Being_the_Don]

update July 26 07

breakfast:

1 apple + 20 oz cup of water

morning work out:

1 h bike ride alternate fast to moderate speed

post morning work out meal:
peanuts, raisin bran w/ milk, 20 oz cup of water

midday snack:
peanut butter

pregym snack:
2 hot dogs

gym work out:
bench press: 5 sets X 4 reps 20 total at 100 pounds

overhead press: 5 sets X 6 reps 30 total at 65 pounds

dumbbell clean press: 10 sets X 7-9 reps 37 total w/ 40 pounds in each hand

bench dumbbell arm extended raise: 5 sets X 7-10 reps 47 total w/ 25 pounds in each hand

side to side: 5 sets X 10 reps 50 total w/ 40 pounds in each hand

pull ups: 6 sets X 3-7 reps 29 total

dips 3 sets X 10 reps 30 total

I was at the gym about 1 hour, I rested 1 minute between sets, and I tried not to rest between routines.

post gym snack: peanuts

This entry is made before dinner.

up date July 28 2007

pre morning workout snack:
apple + 20 oz cup of water

bike ride 1 h 3 min alternate fast and moderate speed

post morning breakfast:
raisin bran w/ milk + 20 oz cup of water

pregym work out snack:
2 hotdogs, 20 oz cup of water

gym workout:

bench press: 5 sets X 4 reps 20 total at 100 pounds

standing barbell bicep curl: 7 sets X 3 reps 21 total at 80 pounds

farmer's walk: 3 reps (15 feet and back again makes one rep) X 3 sets at 65 pound dumbbells in each hand*

side to side: 5 sets X 10 reps 50 total w/ 40 pound dumbbells in each hand

pull ups: 5 sets X 3-7 reps 29 total

horizontal row: 5 sets X 10 reps 50 total at 170 pounds

burpees: I did a variation on the burpees. 5 sets and when I did the push ups, 3 sets X 10 reps so the total on push ups was 32

I was at the gym about 1 hour, 30 secs-1 minute rest between sets, no rest between routines.

postgym workout snack:

chicken patty, 20 oz cup of water

* a 5 pound increase from last week

This entry is made before dinner

 

[Analytic]

Check your diet again. Even for your size, 1400 calories aday sounds low but it depends on your lean muscle mass. If you have 100+110 then 1400 calories sounds about right, other people may say you need to eat more but I don't believe in massing and cutting method. Calories is not the only thing you should focus on, how much protien, carbs, fiber and fat are you consuming? if you're gonna do this then do it right because you could double your gain with a good diet and workout plan.

 

[EFFORT]

I guess what i suggested for you in the pm didn't feel right to you?

 

[Being_the_Don]

I guess what i suggested for you in the pm didn't feel right to you?

What you suggested was fine, dude. That's why I asked. I'm working with what I can right now, though. My budget is really really tight esp now b/c of other things I'm also doing. I'm looking for ways I can further modify my diet. It's a story I can't get into but the self improvement we talk about so much on this forum has to do w/ a lot of things and a considerable amount of the cash is going for other self improvement areas.

I'll update my journal later this week.

 

[EFFORT]

Even in your situation you can still at least do your best with what you have to imitate what i told you. You could do the routine i suggested for you. And even on a budget you can still have a good diet. Your diet can be very basic, apples/oats for carbs, eggs,whey and beef and nuts for protein and olive oil is great for fat.

 

[Being_the_Don]

Updates July 31, 2007 through Aug 4, 2007

July 31 2007

breakfast:
1 banana, 20 oz cup of water


No bike ride today.

pregym workout meal::
1 chicken patty, 2 tablespoons of peanut butter, 1 20 oz cup of water

gym work out:

barbell bench press:
4 reps X 5 sets 20 total at 100 pounds

overhead barbell press:
6 reps X 5 sets 30 total at 75 pounds*

lie on the bench bring dumbbells up over head then down to my sides again. 10 reps X 5 sets w/ 25 pound dumbbells in each hand

dumbbell deadlifts:
20 total w/ 65 pound dumbbells in each hand

side to side:
10 reps X 5 sets w/ 40 pound dumbbells in each hand

underhand pull ups
3-7 reps X 5 sets 29 total


I had an extra few minutes so I decided to add a routine today.
overhand pull ups shoulder width apart:
3-4 reps X 8 sets 30 total




* This is a 10 pound increase over last week. I went right to 75 pounds today.

I didn't rest between routines. The rest between sets was approx. 1 minute. I was at the gym 1h 10 min 50 min workout.

postgym workout snack:
2 hotdogs, 20 oz cup of water

This entry is made before dinner.

Thurs Aug 2, 2007

breakfast 1 apple, tuna salad sandwish on wheat bread, 20 oz cup of water

bike ride 1 h fast and moderate speed

post work out snack:
tuna salad, yogurt, tablespoon of peanut butter, 20 oz cup of water


lunch/ pregym meal:

broccoli, beef and sweet and sour pork, canned pineapple slices, pudding

gym workout:

bench press: 3-4reps X 5 sets 20 total at 100 pounds

standing barbell curl (I always stand for this): 3 reps X 7 sets 21 total at 80 pounds

farmer's walk: 3 reps (15 feet forward and 15 feet back is one rep) X 3 sets w/ 65 pound dumbbells in each hand

side to side: 10 reps X 5 sets 50 total w/ 40 pound dumbbells in each hand

underhand pull ups: 5-7 reps X 5 sets 29 total )Note: unless otherwise specified all pullups are underhand)

horizontal row: 10 reps X 5 sets 170 pounds

post gym snack: 1 apple, tuna salad, 20 oz cup of water.

Sat Aug 4, 2007

pregym snack: celery, peanut butter, 20 oz cup of water

bike ride 1 h fast and moderate speed

post morning work out breakfast:

corn cereal w/ milk

pregym workout snack:

double cheeseburger

gym work out:

barbell bench press: 4 reps X 5 sets 20 total at 100 pounds

standing barbell bicep curls: 3 reps X 7 sets 21 total at 80 pounds

farmer's walk: 3 reps (15 feet one way, then back again is one set) X 3 reps w/ 65 pound dumbbells in each hand

The exact term for this next work out I don't have but I'll describe it: Lying on bench w/ one dumbbell in each hand arms fully extended to my side forming a "T". Then raising the dumbbells over my head so they meet in the middle. Then lowering them down again to starting position.

10 reps X 5 sets 25 pound dumbbells in each hand. 50 total. Too light, I'll increase the weight next workout.

side to side: 10 reps X 5 sets 50 total 40 pound dumbbell in each hand

underhand pull ups: 3-7 reps X 5 sets 29 total

push ups: 10 reps X 6 sets 60 total

I went through the circuit w/ no rest between routines. I was at the gym for 1 hour. I only rested 1 min between sets.

post gym workout snack: chicken patty, 20 oz cup of water.

This entry is made before dinner.

 

[Being_the_Don]

Bump. How's that diet working?

I'm doing allright. I've always been a size 34 waist. I'm down to 32 in waist. And I'm getting more looks and compliments from the ladies. A couple of weeks ago I was out w/ a woman and we were at the mall. When we happened to walk past a pastry shop I said it would be cool to get something there but I didn't need the extra calories from the sweets. She said that I was fine because I have a good body. I played it down a little saying I still have work out to be in shape. And other ladies have been smiling and stopping to watch me when I've been on morning bike ride.

 

[Being_the_Don]

Week Aug 7, 2007 through Aug 11, 2007

Aug 7, 2007

pre-morning workout snack: 2 tablespoons peanut butter, 20 oz cup of water

morning workout:
morning bike ride 1 h alternate fast and moderate speeds

post morning work out snack:
1 tablespoon peanut butter, 20 oz cup of water

pregym workout meal:
Totinos pizza rolls (entire box), 1 cup of northern beans, 20 oz cup of water

gym workout:

barbell bench press: 4 reps X 5 sets 20 total at 100 pounds

overhead barbell press: 6 reps X 5 sets 30 total at 75 pounds

dumbbell squats: 6 reps X 5 sets 30 total 65 pounds in each hand

side to side: 10 reps X 5 sets 50 total w/ 40 pound dumbbells in each hand

underhand pullups: 2-7 reps X 5 sets 29 total

overhand pullups 2 reps

horizontal row: 10 reps X 5 sets 50 total at 190 pounds*



* This is a 20 pound increase over last week

I was in the gym 55 minutes. I didn't rest between routines, and only 1 minute between sets.

post gym workout snack: 5 oz pork chop lean meat

This entry is made before dinner.

Aug 9, 2007

No morning ride today.

breakfast: cole slaw, 20 oz cup of water

midday snack: 4 protein bars, 20 oz cup of water

pregym workout snack:2 protein bars

gym workout:

bench press: 4 X 4 16 total at 100 pounds; 4 X 5 20 total at 110 pounds*


* I decided to imcrease the weight and it turned out to be less difficult than I expected. I'll increase the weight again next workout.

dumbbell squats:
6 X 5 30 total w/ 70 pounds in each hand**

**This is an increase over last week.

farmer's walk: 15 feet forward and 15 feet back makes one rep. 2 X 3 at 70 pounds in each hand. ***

*** This is a 5 pound increase per hand over last week, but I was a bit disappointed b/c I didn't finish three reps per set. I'll get back up there.

underhand pullups: 4-7 X 5 29 total
overhand pullups: 3 X 6 18 total
overhand pullups shoulder width: 4 X 3 12 total

postgym workout snack: protein bars

This entry is made before dinner. I've been wanting to eat more but I need food that is low in carbs, gives me the protein I need and an energy boost for my workouts. I wanted to see what I could do if I ate protein bars, and they curbed my craving for food and helped me with my orkout. I won't eat so many in one day again, though. Also, I did have 4 double hamburgers (minus the cheese) for dinner last night which contributed to today's workout.


Aug 11, 2007

morning pre-workout snack: protein bar, 20 oz cup of water

morning workout: 1 h bike ride alternate fast and moderate speed

post morning workout breakfast: Cheerios w/ milk

pregym work out snack: protein bar, two 20 oz cups of water


gym workout:

barbell bench press: 4 reps X 2 sets 8 total at 100 pounds
4 X 4 16 total at 110 pounds

standing barbell curl: 3 X 7 21 total at 80 pounds

barbell bench press: 3 X 2 6 total at 115 pounds*
3 X 1 3 total at 115 pounds

* After doing the earlier set at 110 pounds I felt I could lift more so I went back and tried it. It felt good.

dumbbell squats: 6 X 5 30 total w/ 70 pounds in each hand

farmer's walk: 15 feet forward and 15 feet back makes one rep. 2-3 X 3 w/ 70 pounds in each hand. I was able to complete my first set doing 3 reps. But I went down to two reps for the next two sets. That's okay, though. I'm lifting more so that's to be expected.

side to side: 10 X 5 50 total w/ 40 pound dumbbells in each hand

underhand pullups: 3-7 X 5 29 total

I was at the gym for one hour. I did not rest between routines, and only rested one minute between sets. I drank some water during those 1 minute breaks.

post gym workout snack: two protein bars, 20 oz cup of water.


This entry is made before dinner.

 

[Being_the_Don]

Update Aug 14-18, 2007

Aug 14, 2007

breakfast: 1 large bagel w/ thin grape jelly spread, 20 oz cup of water

no bike ride this morning.

lunch/ pregym workout: two large meat loaf slices, two protein bars, 20 oz cup of water

gym workout:

barbell bench press (all bench presses have been barbell):
4 X 4 16 total at 100 pounds
4 X 4 16 total at 105 pounds
4 X 4 16 total at 115 pounds

standing overhead press (all overhead presses have been standing):

5-6 X 5 at 80 pounds*

*This is a 5 pound increase from last week

dumbbell squat:
6 X 5 w/ 70 pounds in each hand

side to side:
10 X 5 w/ 45 pounds in each hand **

**This is a 5 pound increase over last week

underhand pullups:
4-7 X 5 29 total

horizontal row:
10 X 5 190 pounds

I was at the gym 1 h 3 min, I did not rest between routines and only 1 min between sets. I drank some water from the fountain during pull up sets.

post gym workout snack:
protein bars

This entry is made before dinner


August 16, 2007

breakfast: corn on the cob, 20 oz cup of water

morning workout: bike ride 1h 5 min alternate fast and moderate speeds

post morning workout snack: 2 tablespoons of peanut butter, 20 oz cup of water

midday snack: 2 tablespoons peanut butter

snack: 4 chocolate chip cookies (I shouldn't have done that)

pregym meal: homemade spaghetti and hamburger, two 20 oz cups of water

gym workout:

barbell bench press: 4 X 1 4 total at 100pounds
4 X 1 4 total at 105 pounds
4 X 4 16 total at 110 pounds
3 X 3 9 total at 115 pounds

standing barbell bicep curl: 2-3 X 7 20 total at 85 pounds*

* That's a 5 pound increase over last workout

dumbbell squats: 6 X 5 30 total w/ 70 pounds in each hand

side to side: 10 X 5 50 total w/ 45 pounds in each hand

underhand pullups 4-7 X 29 total

burpees/pushups: burpees, 30 pushups

I had a few minutes left over so I did some lateral pulldowns at 140 pounds

I was at the gym for 1 hour.I worked out for about 43 minutes; I didn't rest between routines and only 1 min between sets.

post gym meal: small plate of spaghetti


Aug 18, 2007

breakfast: 1.5 tablespoons of peanut butter, 20 oz cup of water

no morning bike ride today

pregym snack: 2 tablespoons of peanut butter

gym workout

barbell bench press: 4 X 1 4 total at 100 pounds
4 X 4 at 16 110 pounds
2-3 X 3 8 total at 115 pounds

standing barbell overhead press: 6 X 5 30 total at 80 pounds

farmer's walk: 15 feet forward and 15 feet back is one rep X 3 sets
2-3 X 3 w/ 70 pounds in each hand. I did well this workout, I think I'll keep the farmer's walk to one day per week. The first set was 3 X 3, the second I adjusted the weight in my right hand while walking and got off balance and set it down as I was finishing the second rep. I didn't have this problem on my third set.

side to side: 10 X 5 50 total w/ 45 pounds in each hand

underhand pullups: 4-7 X 5 29 total

horizontal row: 10 X 5 50 total at 190 pounds

postgym workout snack: 2 protein bars

This entry is made before dinner

 

[Being_the_Don]

update Aug 20-25, 2007

Mon Aug 20, 2007

breakfast: 1 banana, 20 oz cup of water

no bike ride today

breakfast: 2 bowls of corn flakes w/ milk, 20 oz cup of water

pregym workout snack: 2 protein bars

gym workout:

barbell bench press: 4 X 1 4 total at 100 pounds
4 X 4 16 total at 105 pounds
3 X 3 9 total at 115 pounds
1 X 1 1 total at 115 pounds

standing barbell overhead press: 5-6 X 5 30 total at 80 pounds

dumbbell squats: 6 X 5 30 total w/ 75 pounds in each hand*

* This is a 5 pound increase over last workout

side to side: 10 X 5 50 total w/ 45 pound dumbbells in each hand

underhand pullups: 3-7 X 29 total

dips: 10 X 3 30 total

I had some extra time so I tried a new exercise:

This new exercise is a variation on the side to side: Has anyone ever watched the movie Best of the Best II starring Eric Roberts and Phillip Rhee? They had a scene where the two of them were working their obliques by suspending themselves from chains and while keeping their legs together lifted them to their sides. I supported myself from the pullup bar and did side to side 10 X 3 for a total of 30.

I was at the gym for 60 minutes. I didn't rest between routines and only rested 1 min between sets.

This entry is made before dinner

post gym workout snack: 2.5 tablespoons of peanut butter, 20 cup of water

Wed Aug 22, 2007

no morning bike ride

breakfast: 2 tablespoons of peanut butter, 1 20 oz cup of water

midday snack: 2 tablespoons peanut butter, 1 20 oz cup of water

lunch: 3 ounces of potato salad

pregym workout snack: 2 protein bars

gym workout:

barbell bench press: 4 X 4 16 total at 100 pounds

standing barbell curl: 3 X 7 21 total at 85 pounds

dumbbell squats: 6 X 5 30 total w/ 75 pounds in each hand

side to side: 10 X 5 50 total w/ 45 pounds in each hand

underhand pullups: 5-7 X 5 29 total

I had a busy didn't have much time for the gym til evening. I was at the gym 40 minutes. I didn't rest between routines and only 1 minute between sets. Due to lack of food I was definitely low on energy by the time I got to the gym. And I felt tired during much of my workout. I only did 4 sets on the barbell bench press which is far below what I'm capable of doing. Even though I was tired I still needed to go to the gym b/c it still gave me a psychological boost. Despite all everything I had to do I kept thinking how I'd still get to the gym b/c there would be no excuse for missing my workout. And when I got home I did have dinner. All the same I don't want to do my workouts on such low calories again.

Sat Aug 25, 2007

no morning bike ride

breakfast/pregym: 1 double cheeseburger, 1 bowl of raisin bran w/ milk, 20 oz cup of water

gym workout:

barbell bench press: 4 X 4 16 total at 100 pounds
4 X 4 16 total at 105 pounds
2 X 3 6 total at 115 pounds

standing barbell overhead press: 6 X 5 30 total at 85 pounds

dumbbell squat: 6 X 5 30 total w/ 75 pounds in each hand

side to side: 10 X 5 50 total w/ 45 pounds in each hand

underhand pullups: 1-7 X 4 29 total

lie on the bench bring dumbbells up over head then down to my sides again. 10 reps X 5 sets w/ 30 pound dumbbells in each hand*

* This is a 5 pound increase since the last time I did this exercise.

Today I went to the gym first thing in the morning. And I was there for 57 minutes. I rested only 1 min between sets but I didn't rest between routines.

post gym snack: protein bar

This entry is made before dinner

 

[benjiprice]

Wow, you really dig the fvcking pb don't you?

I don't understand your diet at all. Either you're not posting everything you're eating or you have the wackest diet in the world. You make poor meal choices and it sounds like you just eat whatever is on hand, which doesn't seem great.
Seriously you really need to start reading up more on nutrition. You might see gains but that's only because you're a beginner. You'd probably see gains if you were eating fvcking cardboard. But that's not sustainable or healthy.

General comments:
- You're eating crappy sources of carbs like cereal, bagels and I suspect, white pasta.
- You have NO vegetables and almost no fruit. That's terrible for your health and you need it to lower your stomach acid.
- You're not getting enough protein and the sources you're getting it from aren't great. You need lean protein sources, with protein supplements being just that: supplements.
- I see no mention of other healthy fat sources: olive oil, fish oil, etc...
- Your post-work out meals tend to suck. That's your most important meal.

 

[Being_the_Don]

Monthly Weigh-in Update

Sun Aug 26, 2007

I weighed myself this morning. Current weight is 158.92. 28.5 % BF. I don't put stock in that measurement. I'm seeing constant gains in the gym so I know that I'm adding muscle mass and losing fat. I'm wearing 32" waist which is a loss of 2 ". My schedule prevented me from my morning bike riding exercises but I'm getting back to that routine again. The excess body fat has gotta go.

 

[Being_the_Don]

Wow, you really dig the fvcking pb don't you?

I don't understand your diet at all. Either you're not posting everything you're eating or you have the wackest diet in the world. You make poor meal choices and it sounds like you just eat whatever is on hand, which doesn't seem great.
Seriously you really need to start reading up more on nutrition. You might see gains but that's only because you're a beginner. You'd probably see gains if you were eating fvcking cardboard. But that's not sustainable or healthy.

General comments:
- You're eating crappy sources of carbs like cereal, bagels and I suspect, white pasta.
- You have NO vegetables and almost no fruit. That's terrible for your health and you need it to lower your stomach acid.
- You're not getting enough protein and the sources you're getting it from aren't great. You need lean protein sources, with protein supplements being just that: supplements.
- I see no mention of other healthy fat sources: olive oil, fish oil, etc...
- Your post-work out meals tend to suck. That's your most important meal.

I'm not the "beginner" you think I am, I've been at the gym for nearly 8 months now and I do see gains and improvement. And don't ASSume what you don't know. I make my entries BEFORE dinner. And I'm not BULKING, I'm going for LEAN muscular. If you aren't going to provide helpful criticism then SHUT the FCUK UP!!! I don't mid helpful advice but a post filled with profanities just because you don't like what I report is bullsiht. FCUK you.

 

[Warboss Alex]

If you are truly 28% bodyfat (how was this tested? if you have a picture it would be better) then you really need to eliminate carbs from your diet, more or less.. just keep in vegetables and SOME fruits. the rest must be protein and fat: milk, cereal, potato salad, cheeseburgers and the like are doing you no favours..

Also your routine could do with some work - you do the same thing every time!

 

[benjiprice]

I'm not the "beginner" you think I am, I've been at the gym for nearly 8 months now and I do see gains and improvement. And don't ASSume what you don't know. I make my entries BEFORE dinner. And I'm not BULKING, I'm going for LEAN muscular. If you aren't going to provide helpful criticism then SHUT the FCUK UP!!! I don't mid helpful advice but a post filled with profanities just because you don't like what I report is bullsiht. FCUK you.

Jesus man, take it easy. I already state in my post that I wondered if you were posting everything you're eating. Regardless of that your diet is not good, neither from a health perspective nor from a bodybuilding perspective. I gave you some big picture items that I thought were wrong with you diet (bad carb choice, not enough vegetables and fruits, poor protein choices, suboptimal post workout meals). Those suggestions have little to do with bulking or cutting (unless you're doing keto or something, which you're not). You'll change percentages and total calories, but the guidelines are the same.

It's not a matter of me "liking" or "disliking" what you report. I could care less what you eat, but you're obviously posting to hear comments. If you don't like my suggestions, move on, don't get all angry with me.

 

[Being_the_Don]

Jesus man, take it easy. I already state in my post that I wondered if you were posting everything you're eating. Regardless of that your diet is not good, neither from a health perspective nor from a bodybuilding perspective. I gave you some big picture items that I thought were wrong with you diet (bad carb choice, not enough vegetables and fruits, poor protein choices, suboptimal post workout meals). Those suggestions have little to do with bulking or cutting (unless you're doing keto or something, which you're not). You'll change percentages and total calories, but the guidelines are the same.

It's not a matter of me "liking" or "disliking" what you report. I could care less what you eat, but you're obviously posting to hear comments. If you don't like my suggestions, move on, don't get all angry with me.

I don't mind suggestions, that's why I post my journal. What I do NOT appreciate is using profanities when describing what I'm doing, I take those as personal attacks. I'd like to think that most of us are on sosuave to help each other out. I know the mods don't like infighting or cursing and I don't either (that's why you won't find any posts of me putting anybody down). So that's where I stand on this. I welcome productive comments though.

 

[Being_the_Don]

If you are truly 28% bodyfat (how was this tested? if you have a picture it would be better) then you really need to eliminate carbs from your diet, more or less.. just keep in vegetables and SOME fruits. the rest must be protein and fat: milk, cereal, potato salad, cheeseburgers and the like are doing you no favours..

Also your routine could do with some work - you do the same thing every time!

I use a scale, but I don't trust the BF calc. I had been cutting the cereal and milk for a while but I grew up on these foods, hard to cut completely. As for the cheeseburgers I haven't eaten much of those for a long time, this past week it's what was available. I do get vegetables in my evening meal. I don't post them here but I could PM you about it.

As for the routine, I have other exercises but I do them every two weeks or so. Check the other entries. But the squats and bench press SHOULD be done every workout to strengthen the core, no? BTW, I get a lot of my workout suggestions from Men's Health.

 

[EFFORT]

good luck Alex and Ben i already tried helping, maybe you guys will be more successful than me.

 

[Warboss Alex]

No need to PM me unless you want me to train you personally.. otherwise the information posted is freely given and may help other members as well.

The workouts in Men's Health are seldom worth the paper they're written on, and I will say no more than that.

Training the same exercises each and every time will only work in the beginning or unless your weights are really light. For sustained forward progress you must periodise or cycle intensity somehow, or simply rotate the exercises (best choice).

I assume your goals are to lose fat and gain some muscle, in which case just about everything about your current routine has to change for way better results.

I'm sure you're experiencing some gains right now, because you are exercising as opposed to not - I don't know what your beginning stats are but after 8 months in gym GENERALLY you should expect 15-30lbs of muscle and plenty fat lost, and 50-120lbs on your key exercises - have you experienced these gains? If you have then I'll shut up.

 

[Warboss Alex]

ps - I know you grew up on cereal and milk and cheeseburgers, but you also grew up to be 28% bodyfat.. something to think about.