TheDream - Workout Journal + Fitness Goals to achieve

[TheDream]

Ok here goes ..

So for the past little while I keep telling myself to work out eat healthier etc.. In the past 3 weeks Ive worked out on an off without any consistancy and ended up just going back to eatin crap bein lazy or just goin out to party and drink beer wich makes it even worse... I wanted to start one of these to keep myself on track and motivated and hopefully can get tips and help from you guys .. So here goes ..

STATS :

5'7.5" tall
154 lbs - skinny but with a gut or beer gut forgot what body type that is

I will see and write down my max this week for major lifts

My Routine is usually an would be and reps of 10 8 and 6 heavier each time

Mon - Bi and Back / abs

Dumbells curls , Bar curls , Incline curls , dumbell row , dead lift , hammer curls , pulldowns

Wed - Chest / Tri's / Shoulder / abs

bench press , incline dumbell press , skull crushers , dips , arnold press , shoulder press , shrugs

Fri - Legs / abs

Back squats , leg curls , lunges with weights

I wanna add cardio in the between days and something on weekends

Goals are to gain some muscle weight and lose the beer gut / belly
Eat healthier
Stick to routines / healthier life choices-cuttin out all the dam beer and crap

My Diet is kinda random and bad lately so that I will write down in a journal at home just gonna focus on eatin those 6 small meals a day / eat regulary / high protein food / get myself creatine in the near future

Any new tips or advice welcome / appreciated

Thanks

 

[CarlitosWay]

Ok here goes ..

So for the past little while I keep telling myself to work out eat healthier etc.. In the past 3 weeks Ive worked out on an off without any consistancy and ended up just going back to eatin crap bein lazy or just goin out to party and drink beer wich makes it even worse... I wanted to start one of these to keep myself on track and motivated and hopefully can get tips and help from you guys .. So here goes ..

STATS :http://www.sosuave.net/forum/newreply.php?do=newreply&p=1684302

5'7.5" tall
154 lbs - skinny but with a gut or beer gut forgot what body type that is

Meh who knows and who really cares? Just get in the gym consistently.


I will see and write down my max this week for major lifts

My Routine is usually an would be and reps of 10 8 and 6 heavier each time

Mon - Bi and Back / abs

Dumbells curls , Bar curls , Incline curls , dumbell row , dead lift , hammer curls , pulldowns

I would scrap one curl movement, keep the dumbbell curls and barbell curls and hammer curls tho.

Hope that's not the order you do your exercises in.

I would go something like this

pullovers (if you have this machine or you can replicate it using cables and a bench like so http://www.exrx.net/WeightExercises/LatissimusDorsi/CBSeatedStraightArmPullover.html or this one http://www.exrx.net/WeightExercises/LatissimusDorsi/CBSeatedStraightArmPullover.html )
just to warm up lats some and get some real good work on them first.


than your pulldowns, hammerstrength pulldowns are great if you have access to them. Ramp up to a balls to wall set

Than rack deadlifts (mid shin or right under knees), ramp up to one heavy ass set 6-10 reps.

I prefer rack deads as you'll keep more tension on your spinal erectors/back instead of legs+ back. Mind you legs will still get hit some but it minimizes leg involvement.

Than go over to your dumbbell rows
ramp up to all out set of 12-20 reps (ala kroc style)
Less warm up is need as you just did a lot of work for the back with the rack deads/lat work.

Then do dumb bell curls 10-15 reps

followed by heavy barbell curls/ez bar
6-10 rep area

than one forearm movement, hammer curls

1-2 all out sets is all you need as they're already warmed up from the previous curls





Wed - Chest / Tri's / Shoulder / abs

bench press , incline dumbell press , skull crushers , dips , arnold press , shoulder press , shrugs

IMO doing shoulders on another day would be better. You could even move tris there also and do bis with chest. Giving you more leeway on your back day. To really hit your back hard, as along side your legs, it's one of the biggest muscle groups in your body and requires lots of focus and attention.

I was doing shoulders/back, but I just feel it makes more sense to give back and legs their own individual days.

Here's what a good chest/bi workout looks like as I mentioned before. http://www.youtube.com/watch?v=EtDhnvG8p1k Fast forward to 6:00 minutes, but it's a great set of videos to go through when you're bored

They go over technique and everything. This is not just for bodybuilders but for all people wanting to get the best out exercises such as incline bb press/whatever. Failed to mention a low incline like Dorian Yates explains, is best for hitting chest, especially upper. I always use a 25-30 degree angle. So keep that in mind.

Remember to always keep your upper back tight, retract scapulae(pinch shoulder blades together), to protect shoulders and their long term health.

I always go up to just shy of lockout, as this helps keep as much tension as possible on your chest.

Yet if you do commence with chest/shoulders/tris

I would only do one low incline movement, followed by flys

Than one main shoulder pressing movement (e.g. shoulder db press)
followed by some sort of lateral raise (here's proper form one of the greatest BB's Larry Scott http://www.youtube.com/watch?v=FHsa7WXfADs)

Than for tris
I would do one close grip bench press movement or reverse bench press
followed by one elbow friendly tri extension, like power pressdowns, larry scott extensions, pjrs or floor tri extensions.

Skull crushers to face/forehead are a no no :/.

Example chest/shoulder/tri workout. Mind you dc uses lots of rest pauses. Which is for the more advanced lifters, but you can still use the exercise layout

http://www.youtube.com/watch?v=14QcYGsryN8

And that's it



Fri - Legs / abs

Back squats , leg curls , lunges with weights

I wanna add cardio in the between days and something on weekends

Keep cardio to mornings after having a small protein based meal or BCAAS or small shake. Stay up on that green tea and fish oil too!! Caffeine pills help also.

I would do leg curls first, followed by leg extensions or lunges (if you must I think lunges are ...not a most bang for your buck exercise)
I would rather see some one do leg curls, followed leg press and than squats. You'll feel your legs do more work after hitting them with an exercise or two prior to squats (front squats are very underrated I think)

Yet hack squats have worked well for me.

Here's a vid of a leg workout to get some pointers from...starts at 7:15 http://www.youtube.com/watch?v=593tDzGZ2kA&feature=related



Goals are to gain some muscle weight and lose the beer gut / belly
Eat healthier
Stick to routines / healthier life choices-cuttin out all the dam beer and crap

My Diet is kinda random and bad lately so that I will write down in a journal at home just gonna focus on eatin those 6 small meals a day / eat regulary / high protein food / get myself creatine in the near future

Any new tips or advice welcome / appreciated

Thanks

aim to eat at the minimum 1 gram X lean body weight in protein, but aiming for 1.5 x LBM is more ideal for most people. Use an estimation and be realistic with yourself. If you look and see 17% bf, take your body weight and subtract that from it and eat that in lean protein grams EVERYDAY 1 to 1.5 X.

As for best foods to help lean you out some but not lose muscle and maybe gain a little in the process. Is lots of beef + fibrous vegetables/salads + olive oil (I make my own olive italian dressing as most in stores are utter ****)

Chicken is okay, lol I always prefer a nice steak or some ground beef+salsa or something
Whole eggs, fish (especially salmon)
avocados
raw nuts like almonds/walnuts or natural peanut butter by the tablespoons
cottage cheese
lots of water
like I mentioned before green tea and fish oil are great additions

A good whey protein could help you get in some much need protein/clean cals also

Look out for Dymatize and Optimum nutrition brands. Those I really trust and vouch for their quality and fair pricing.

 

[lorekeeper]

Best of luck brother.

 

[TheDream]

Wow thanks CARLITOS WAY ...

Saw all the videos and I will be putting in some of the exercises you have mention and also will probably move back to have its own day as well as I did my bis and back yesterday and felt I didnt work my back enough or as well as I could have

Its its not the order I do my exercises in ... I did like the dc workout for chest shoulders and tris alot to !

As I figured I am still not that strong after my monday workout .. Also do you think it would be better to have someone always spot me ?

As for the diet I have already started to change it .. got some chicken tuna more greens and lean beef some of the basics already woke up this morning feelin great with more energy already which is awsome !

Curl max - 40lbs each arm x 3
Deadlift - 120 max x 3

Main ones I guess but still weak but its my motivation !

One last thing should i go out and buy whey protein first or creatine ?

Thanks again

 

[lorekeeper]

I did not use any when i started working out for the first 3 weeks.

I used my first three weeks to practice my form and get into the routine of working out.

Then I started supplementing Protein into my diet, offset by how much protein i was actually getting in my daily diet.

I started a cycle of creatine when i plateaued to give me energy to get over it, then stopped it and continued till I plateaued again.

 

[TheDream]

Yeah I think thats a good way to go about it ... I gotta get use to it all first especially to make sure my form is good and keep up a good routine

Im gonna buy some protein shakes from the gnc store everynow and then after my work outs I guess to make sure Im having enough protein after before I go out and buy the whole thing .

I will hold back on the creatine untill a later time I guess

Thanks

 

[kingsam]

Dream take some photos of how you look now, so you can compare yourself in XX months time, to see progress, its a good record to have, OR take a pic every month or so to record progress......
another thing is to have an image of a target body you want to acheive - again a good motivational reminder (esp if its easy to get distracted by things that make you put off going the gym ), OR have a time limit to aim for e.g a vacation where you wanna have a good beach body...

 

[lorekeeper]

110% with Sam. Both times I started I did not take pictures.

I started off at 230 down to 220 then a massive gain to 265. People told me I looked huge but I didn't feel like it. I could not compare it to anything. Right now for the first time in 10-13 years I'm under 220 (219.5, always hit a wall at 220) I should have taken pictures again. Actually... That's what I'll do today.

 

[CarlitosWay]

Wow thanks CARLITOS WAY ...

Saw all the videos and I will be putting in some of the exercises you have mention and also will probably move back to have its own day as well as I did my bis and back yesterday and felt I didnt work my back enough or as well as I could have

Its its not the order I do my exercises in ... I did like the dc workout for chest shoulders and tris alot to !

As I figured I am still not that strong after my monday workout .. Also do you think it would be better to have someone always spot me ?

Yeah on any free weight movements a spot is a good idea, as they can help you get some forced reps on your working sets. those 1-2 reps at the end where you giving it all you got are the best

As for the diet I have already started to change it .. got some chicken tuna more greens and lean beef some of the basics already woke up this morning feelin great with more energy already which is awsome !

That's good. Always get your protein in first, more important than carbs and good fats in the grand scheme of things. Good fats though play a huge role in hormonal balance. Carbs are more for fueling and refueling your body (glycogen storage's in muscles, you'll know cause you'll look "flat"). That's why best times for carbs is in the morning and around workouts This would best for you and than you'll go through a composition change. As you lean out more and are comfortable with the level of leanness, you can start adding more carbs/protein and have a more optimal/efficient nutrition plan for gaining muscle.

Curl max - 40lbs each arm x 3
Deadlift - 120 max x 3

Main ones I guess but still weak but its my motivation !

One last thing should i go out and buy whey protein first or creatine ?

Both work, yet if you're on a budget, whey is best IMO. You'll get some creatine from all the lean beef you eat. Yet if you can afford both go ahead.

Whey protein is good, dymatize (I vouch for CHOCOLATE MINT) and optimum nutrition (strawberry/chocolate are the best) are great brands. I'll buy small rolled/fast cooking oats and will make quick shakes. cup or so of oats, two tablespoons of olive oil or natural peanut butter, two scoops of whey protein and you're GOLD. lol most the time I don't even blend it. Chew and swallow. Yet that plus Ice/water in a blender is great.

Thanks again

Again don't do all them rest pauses as that ****s pretty advanced . I mean I add one here or there tho on some exercises, like curls or when I have a spotter say on incline BB work.

here's another sample workout for chest/shoulders/tris. quick simple and effective. http://www.youtube.com/watch?v=tWmPqkAuLNU

Just monitor how your shoulders do. We don't want to be overloading them with too much pressing in a session.

 

[TheDream]

Thanks you guys .. I havent had time yet to take some pictures but will try to do some before and after ...

As for a goal or picture of someone i want to reach .. not too sure I just want to get a better body for myself.. But maybe down the line Ja rule in one video i saw of his http://www.youtube.com/watch?v=yO-jQFxZ7ok
would be a goal ---- and actually after watching that video again it is my goal !!! lol

As for a spot im gonna try to head to the gym with a friend for help and motivation.. Also will look into the whey protein for sure !

thanks

 

[TheDream]

Well... weekend has come and gone and..... I FAIL !

I did good up untill Sat night went out to some weed cafe with friends and smoke lots ! .. Then Sunday I drink so much randomly downtown ... so I guess my whole good week is all gone cuz of those two days ! fuuuuk

Now its Monday im hung over and I have no energy to do much at all..

Only good thing i guess was bein drunk an stupid downtown with friends we actually picked up 3 girls and got random numbers lol !

Back on track soon !!