YoMind's Workout Journal

[i1t4yomindi]

Hey everyone,

Just decided to start a journal on here so i can get feedback from the great contributors of this section. I'm coming back after a 2 week hiatus due to a knee injury.

I've been training for on/off for about 3 years. Started to get serious last November and I'm still trying to get my diet dialed in. I'll be doing a 3 day split that I got from ironaddicts top 5 routine with my own modifications. This will be for about 4 weeks, then taking a week for deload.

The split:

Day One:
Dips or Bench Press 2 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12


Day Two:

Pull-Up 3 sets to failure

Barbell Row 2 x 8

EZ-Bar Or Dumbell Curl 1 x 10

Heavy Abs 3 x 10


Day Three

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Pull-Troughs, Glute/Ham Raises, or Reverse Hypers

 

[i1t4yomindi]

Tuesday 2/20

weight: 142lbs

5 minute warmup on hand cycle cardio machine

Dips - 2 x 8, bodyweight
Seated fly machine - 50lb x 12, 60lb x 10
Seated shoulder press machine - 2 x 8, 45lb
Tricep pushdown V-grip - 2 x 8, 60lb

Stretch

*notes:
1) I've been recovering from a minor left shoulder strain. There was slight pain when I was doing the shoulder presses there.

2) I am seeing a chiropractor who specializes in ART. He is working on my left shoulder and having me do stretches along with continuing to weight train to see if it's better.

 

[Warboss Alex]

Great choice of routine, although I would use free weights instead of fly and shoulder machines for now - unless your doctor has told you otherwise.

 

[shaunuk]

Alex - I'm overanalysing, but just wondering in your opinion how does that above IronAddict routine compare to-

Chest+triceps
--

Incline DB press, 3x5
Dips 2x8-10
Tricep pushdowns 3x10-12

Back+biceps
---

Rack deadlifts 1x5, 1x12
Pull-ups 3xfailure
Curls 3x8-10

Legs+shoulders
---

Squats/box squats 2x5, 1x20
DB shoulder press 3x6-10
Hamstring/core (i.e. glute-hams, leg curl etc) 2x10-20

-shaun

 

[Warboss Alex]

Both equally good! I really love basic, simple routine for most guys. If you're already advanced and fairly big/strong you can do other stuff (more volume) but by then you're usually happy with your strength and size anyway.

Both routines are awesome.

 

[shaunuk]

Cool, thanks It's working really well, I'm able to add weight each week or get more reps in the case of the dumbbell work (the increments aren't that small )

-shaun

 

[i1t4yomindi]

Great advise as always, WA. The doc has not said anything about using machines over freeweight but I am going to switch over to seated DB press to see if it makes my shoulder feel better while I am continuing with the ART treatment on that left shoulder. I don't feel comfortable doing DB flies so I'm going to stick with progressive machine flies and getting better at dips.

My diet yesterday: 2/20

1 bowl of oats, 1 orange, 2 megamen multi, 1 pack animal flex

2 hot dogs

1 bowl of white rice, fish, vegies

2 scoop whey, 20oz apple juice, 2 ground beef patties

1 bowl of rice noodles, shrimp, vegies, 1 tea. fish oil

1 scoop musclemilk, 1 scoop whey, 3T olive oil

Approx totals: 3485 cals, 194g protein

I should really eat brown rice, but i have no choice because it's what my mom makes. This was yesterday's diet, but I added some protein in for breakfast today. I'll post today's complete diet next time.

 

[i1t4yomindi]

Today's diet 2/21

1 scoop musclemilk, 1 scoop whey, 1 bowl of oats, 2 megamen multi, 1 packet animal flex

2 ham and cheese sandwiches (3 slices smoked ham + 1 slice cheese each)
2 bananas

1 bowl of mac and cheese, 2 ground beef patties, 1 teaspoon fish oil

1/2 cup of white rice, 4 scrambled large eggs (whole), vegies

1 scoop muclemilk, 1 scoop whey, 3T olive oil

approx. totals: 3652 cals, 174g protein

 

[shaunuk]

Doing good on the training mate

You're getting a lot of calories, which is awesome because muscle growth works best when there's a caloric excess, you might wanna try getting more protein down. A sort-of accepted *minimum* amount of protein per day is 1g/lb/day (which you're exceeding ), but most of us on this board aim for 1.5-2g+/lb/day now, so definitely try getting between 220-300g of protein per day.

Keep it up bud

-shaun

 

[i1t4yomindi]

Thanks for the head's up, shaun. I will definitely bump up my protein.

2/22 Workout

Pullup - 3 x 6 bodyweight
DB Single Arm Row 2 x 8, 40lbs
EZ bar curl 1 x 10, 10lb's (bar weight not included)
Ab Crunch 3 x 10, 10lbs
BB cuban press 1 x 10, 20lbs
Lying DB ext. rotation 1 x 12, 5lbs
Standing ex. rot 1 x 8, 5lbs

Stretch

notes:
*need to watch form on the rows, shoulders tight and no heaving

*loaded 25lbs for the ab cruncher and managed to do 5 reps. Then I realized it was way too heavy so I dropped to down to 10lb to maintain form.

*added light external rotation exercises at the end of my workout to keep my shoulders healthy.

*felt uncomfortable in my L shoulder doing cuban presses (slight pain/irritation). Not sure if it was the Bb that aggrivated it, but this is the shoulder that I am getting treated on. The other ext. rot exercises felt fine.

Diet:
1 bowl of oats, musclemilk/whey mixed shake, multi/joint support
4 soft taco tortillas, 3 scrambled eggs, 3/4 cup of shredded cheese
2 scoops of whey, 20oz apple juice (pwo)
1 orange, 2 ground beef patties
2 cups of mac and cheese
1 cup of white rice, 1 can of tuna, vegies, 1 teas. fish oil
whey/musclemilk mixed shake, 3 teas. olive oil

approx totals: 4427 cals, 237g protein

there were definitely more trips to the toilet today. =)

 

[shaunuk]

Awesome, still going great

Nice, that's a better amount of protein BTW, a carb cut-off is a good idea, i.e. stopping consumption of carbs 3-5 hours before bedtime. This'll prevent excesses of fat being gained due to carbs being converted to fat because they're not getting used before bedtime.

Also, some morning cardio helps keep the fat off. i.e. walking for 30mins-1hr 3-5 mornings per week. It also speeds up muscle recovery, potentially improving your gains, and the morning walks will revv up your metabolism for the rest of the day, meaning you're gonna have an appetite and you'll get your food down

-shaun

 

[i1t4yomindi]

2/23 off day

diet:
musclemilk/whey mix, bowl of oats, multi/joint pack
2 beef patties, 3 cups of mac and cheese
20oz apple juice, 1 orange
1 cup of white rice, 1 beef patty, vegies
1 banana, 1 teas. fish oil
2 tortillas, 1/2 cup of cheese
musclemilk/whey mix, 4T olive oil

approx totals: 4142 cals, 145g protein

I didn't get as much protein today. I think I ate too much mac and cheese at one time for meal 2. This was after I got out from school and was starving. My stomach couldn't handle it and I was having awful gas, frequent bathroom trips. After that, I didn't have much of an appetite for the day.

I'm going to have to spread things out and make sure I don't starve myself, ever. Also planning to build up my strength base and get my diet really good, then start to add cardio and do carb cut-offs. Probably in a few weeks, after this cycle. I've also been doing DC shoulder stretch for 50 reps everyday for my nagging L shoulder.

 

[i1t4yomindi]

2/24 Workout

Today was my first real leg/back day for this split. I warmed up for 6 minutes on a ski machine then I went on to do some bodyweight squats for additional warmup. And what do you know, there's pain in my left knee, below the kneecap! So after i get my right knee treated, now it's my left one. It's not really a sharp pain, but there is slight pain once I broke parallel. I even sat back, made sure my stance was a little wider, toes flared out slightly, etc. But it didn't help, body squats still hurt my left knee.

Worried that I was going to hurt it even more with weighted squats, I opted to use the squat machine that they had. There was no pain doing those, and I went parallel with them.

This was the machine I used: http://www.body-masters.com/bmsi/plate_loaded/plate_images/PS300.jpg

It's actually not too bad. I can adjust my stance on the platform so my knees don't travel past my toes, and I also managed to keep my back erect. I know everyone recommends regular ATG squats, but I had to do the machine because I didn't want to risk injury. I will be going to the ART doc next week and hopefully he can treat it.

Today's workout:
Machine squat - 2 x 10 (25lb plates each side)
Stiff Legged Deads - 1 x 10 (10lb plate each side)
Reverse Hypers - 1 x 25 bodyweight
45 degree Hyper - 1 x 12 bodyweight

Stretch

*notes:
Slight feeling of imbalance while doing the deads. It felt like one hamstring was getting more worked than the other.

I will post my diet for today later on...

 

[i1t4yomindi]

2/24 diet

Musclemilk/whey mix, bowl of oats, multi/joint pack
3 strips of bacon, 2 pancakes, 2 fried eggs, 2 slices of wheat bread
1 tortilla with cheese, 1 banana
2 scoops of whey, 20oz apple juice (PWO)
1 banana, 2 beef patties
1 cup of rice, fish, 1 teas. fish oil
muclemilk/whey mix, 4T olive oil

4004 cals, 227g protein

 

[EFFORT]

2/24 diet

Musclemilk/whey mix, bowl of oats, multi/joint pack
3 strips of bacon, 2 pancakes, 2 fried eggs, 2 slices of wheat bread
1 tortilla with cheese, 1 banana
2 scoops of whey, 20oz apple juice (PWO)
1 banana, 2 beef patties
1 cup of rice, fish, 1 teas. fish oil
muclemilk/whey mix, 4T olive oil

4004 cals, 227g protein

keep pushing that eating, get your protein intake to 284g a day which you can easily do by just adding about 2 more scoops of whey protein.

 

[Warboss Alex]

I hope 'T' is teaspoon and not tablespoon .. otherwise that's like 50-60g fat before bed which is FAR too much

Otherwise looks good!

 

[i1t4yomindi]

EFFORT: Thanks. Will do.

WA: It's actually tablespoon. I want to slow down the absorbtion for my bedtime shake, should I limit the oil intake to 1 tablespoon before bed?

I'll spread the olive oil intake throughout the day and for earlier times. I find this to be a good way to get the calories up.

2/25 Off day

bowl of oats, musclemilk/whey mix, multi/joint pack
1 cup orange juice, 1/2 slab of ham, 4 eggs, 2 slices of wheat bread
1 orange, ham and cheese sandwhich
1/2 cup of chicken, 1.5 cups of pasta
2 beef patties, 2T olive oil, 1t fish oil
2 scoops musclemilk, 1 scoop of whey, 3T olive oil

3686 cals, 202g protein

 

[shaunuk]

Lads..Is 1 tablespoon of oil (i.e. olive oil, sunflower oil) OK an hour or so before bed? That's about 14g of fat. Should we also be implementing a bit of a fat cutoff as well?

cheers,
-shaun

 

[Warboss Alex]

EFFORT: Thanks. Will do.

WA: It's actually tablespoon. I want to slow down the absorbtion for my bedtime shake, should I limit the oil intake to 1 tablespoon before bed?

First, musclemilk already has fat in it which slows absorption (although I think it's MCT fat which burns quicker) Second, 4 tbsp OO = ~60g fat or 540kcal. Add on the musclemilk and whey, let's say another 500 or so. That's 1000kcal right before bed, which according to your diet is about a quarter of our daily intake. What does your body need with so many calories right before it's gonna sleep and slow the metabolism down?

Olive oil is a great thing to include but cut it back to 1 tbsp before bed and the rest throughout the day.

Shaun, 1tbsp is fine in most cases, as above it's more the amount of calories before bed that's the issue - calories must be tapered down towards bedtime and limited to protein, vegetables and a little fat.

 

[i1t4yomindi]

2/26 OFF

Not as many cals today, but a new record for protein intake! Tomorrow is workout day.

diet:
2 scoop musclemilk, 1 scoop whey, bowl of oats
4 slices white bread, 1 canned chicken spread
1 ham and cheese sandwich
2T olive oil, 2 beef patties
4 scrambled eggs,
3 chicken drumsticks (no skin), 2T olive oil, 1t fish oil
2 scoops of musclemilk, 1 scoop of whey, 1T olive oil

3925 cals, 247g protein