bigg_K
09-09-2008, 08:45 PM
Alright so I am starting another Workout Journal, my first was fairly successful but I started slipping up, and eventually just kind of stopped posting in it. I found keeping a journal to help me be accountable, and I really appreciated all the input I got. I welcome all criticism, advice, and ideas, so LET ME HAVE IT! I will be using Scivation's GameOver workout for 4 months?I like it for the most part, I will just have a more intense Ab Workout. Also my diet will follow similarly to Scivation?s Cut Diet, with my own variances.
I will update daily, unless I am out of town, or just swamped with school work. IF so, I will post the next day, recapping, both days.
My goal is cutting bodyfat, I have cut some bodyfat, and put on some mass. I still have never been CUT though. I want great muscle definition and to finally see a six pack, it will happen in this journal? :)
*
Quick Background: I was active most of my life. All through school I played different sports, football, volleyball, soccer, basketball, tennis, etc. I quit all teams after I transferred schools, got into gaming, and sat on my ass for 2 years straight. Got up to 260lbs with about 35% bodyfat. I lost weight several times unsuccessfully, finally had a trainer that didn?t just want my money. He taught me to love weight lifting, and how to do it on my own. Since then I have been lifting for about 3 years, last summer I traveled in Europe all summer. Only ate and drank beer, 0 working out, so I put on a lot of fat, and the last year I slowly dropped down.
*
I will try to find some pics of myself at my peek of 260lbs. It was a little scary. I was working at Circuit City, and a customer took a picture of me and printed it out to try out the printer. I was shocked that I left myself get like that.
*
Otherwise, I honestly think I may have Geno. I don?t want to make an appointment at the doctor just to check it out. But I read up about it, and it feels like I do?I plan to hit it hard (in this journal) and see how it looks like when I?m done.
*
You can see I have a lot of excess fat-skin on the lower stomach still. Hopefully this will tighten up a lot more.
*
Here is me in February
http://img.photobucket.com/albums/v211/konradac/DSCN1082.jpg
*
Starting Pics. ? Taken last week.
http://img.photobucket.com/albums/v211/konradac/DSC02322.jpg
http://img.photobucket.com/albums/v211/konradac/DSC02324.jpg
*
Diet
I will be eating roughly 2250 Calories. Yes its rather low, but I think its ok.
This is more or less a breakdown at the macros I will be shooting for
Meals Carbs Protein Fat Calories
Meal 1 30C 42P 15F 423C
Meal 2 10C 49P 10F 326C
Meal 3 10C 49P 15F 371C
Meal 4 10C 49P 15F 371C
Meal 5 10C 49P 10F 326C
Meal 6 30C 42P 15F 423C
2240 Total
*
Here is a screenshot of my Meal Plan. I will change WHAT I eat, but still hit the same macros. More or less, this is what it will be. You will see the Scivation Shake. The idea is, I will drink it post workout. Then once I?m done, I will eat the rest of the meal. (Meal 2) PWO.
http://img.photobucket.com/albums/v211/konradac/mealplan.jpg
*
*
Supplements
Controlled Labs WhiteFlood
Controlled Labs Purple Wrath
Costco Brand Sports MultiVitamin
Fish Oil
Creatine Ethyl Ester
Scivation Vanilla Whey
*
Exercise
Here is the training lifting Routine. I will be doing about 45 minutes of cardio daily. I will change it often, or rather cycle it. Including rowing machine, cycling, running, stairmaster, elliptical.
*
The Spilt Overview
Day 1: Chest and Abs
Day 2: Back
Day 3: OFF
Day 4: Shoulders
Day 5: Arms and Calves
Day 6: Legs and Abs
Day 7: OFF
Week 1: 15, 12 WORKOUT A
Week 2: 15, 12, 10 WORKOUT B
Week 3: 15, 12, 10, 8 WORKOUT A
Week 4: 15, 12, 10, 8, 6 WORKOUT B
Week 5: 6, 8, 10, 12, 15 WORKOUT A
Week 6: 6, 8, 10, 12 WORKOUT B
Week 7: 6, 8, 10 WORKOUT A
Week 8: 6, 8 WORKOUT B
Week 9: 15, 12 WORKOUT A
Week 10: 15, 12, 10 WORKOUT B
Week 11: 15, 12, 10, 8 WORKOUT A
Week 12: 15, 12, 10, 8, 6 WORKOUT B
Week 13: 6, 8, 10, 12, 15 WORKOUT A
Week 14: 6, 8, 10, 12 WORKOUT B
Week 15: 6, 8, 10 WORKOUT A
Week 16: 6, 8 WORKOUT B
Week 17: Rest ? Change up Routine
*
Alternate between workout A and workout B each week. Week 1 = workout A, week 2 =
workout B, week 3 = workout A, week 4 = workout B, etc.
*
Chest Workout A
Flat Bench Press
Incline DB Press
Flat DB Flies
High-Pulley Cable Crossovers
Ab Workout #1
Decline Crunches 3 X 8-12
Back Extensions 3 X 8-12
Chest Workout B
Incline Barbell Press
Flat DB Press
Incline DB Flies
Low-Pulleys Cable Crossovers
Ab Workout #2
Lying or Hanging Leg Raises 3 X 8-12
Torso Twist 3 X 8-12
Back Workout A
Pull-Ups
Bent Over Row
T-Bar Row
Straight-Arm Pulldown
Back Workout B
Chin-Ups
Deadlifts
Lat Pulldowns
Seated Cable Row
Delts + Traps Workout A
Military Press
DB Side Lateral
Bent Over Cable Lateral
Barbell Shrug
DB Shrug
Delts + Traps Workout B
DB Shoulder Press
1-Arm Cable Lateral
Bent Over DB Rear Lateral
Behind the Back Barbell Shrug
Reverse Pec Dec
Arms+Calves Workout A
Barbell Curl
Close Grip Bench
Cable Curl
Tricep Pressdown
Standing Calf Raise
Seated Calf Raise
Arms+Calves Workout B
DB Curl
Skull Crusher
Reverse Cable Curl
Reverse Tricep Pressdown
Seated Calf Raise
Standing Calf Raise
Leg Workout A
Squats
Stiff Leg Deadlift
Leg Extension
Leg Curl
Ab Workout #2
Lying or Hanging Leg Raises 3 X 8-12
Torso Twist 3 X 8-12
Leg Workout B
Hack Squat or Front Squats
Leg Press
Seated Leg Curl
DB Lunges
Ab Workout #1
Decline Crunches 3 X 8-12
Back Extensions 3 X 8-12
*
Phase 1 (Weeks 1-4) WarmUp Set for Each
Week 1: 15, 12
Week 2: 15, 12, 10
Week 3: 15, 12, 10, 8
Week 4: 15, 12, 10, 8, 6
I will update daily, unless I am out of town, or just swamped with school work. IF so, I will post the next day, recapping, both days.
My goal is cutting bodyfat, I have cut some bodyfat, and put on some mass. I still have never been CUT though. I want great muscle definition and to finally see a six pack, it will happen in this journal? :)
*
Quick Background: I was active most of my life. All through school I played different sports, football, volleyball, soccer, basketball, tennis, etc. I quit all teams after I transferred schools, got into gaming, and sat on my ass for 2 years straight. Got up to 260lbs with about 35% bodyfat. I lost weight several times unsuccessfully, finally had a trainer that didn?t just want my money. He taught me to love weight lifting, and how to do it on my own. Since then I have been lifting for about 3 years, last summer I traveled in Europe all summer. Only ate and drank beer, 0 working out, so I put on a lot of fat, and the last year I slowly dropped down.
*
I will try to find some pics of myself at my peek of 260lbs. It was a little scary. I was working at Circuit City, and a customer took a picture of me and printed it out to try out the printer. I was shocked that I left myself get like that.
*
Otherwise, I honestly think I may have Geno. I don?t want to make an appointment at the doctor just to check it out. But I read up about it, and it feels like I do?I plan to hit it hard (in this journal) and see how it looks like when I?m done.
*
You can see I have a lot of excess fat-skin on the lower stomach still. Hopefully this will tighten up a lot more.
*
Here is me in February
http://img.photobucket.com/albums/v211/konradac/DSCN1082.jpg
*
Starting Pics. ? Taken last week.
http://img.photobucket.com/albums/v211/konradac/DSC02322.jpg
http://img.photobucket.com/albums/v211/konradac/DSC02324.jpg
*
Diet
I will be eating roughly 2250 Calories. Yes its rather low, but I think its ok.
This is more or less a breakdown at the macros I will be shooting for
Meals Carbs Protein Fat Calories
Meal 1 30C 42P 15F 423C
Meal 2 10C 49P 10F 326C
Meal 3 10C 49P 15F 371C
Meal 4 10C 49P 15F 371C
Meal 5 10C 49P 10F 326C
Meal 6 30C 42P 15F 423C
2240 Total
*
Here is a screenshot of my Meal Plan. I will change WHAT I eat, but still hit the same macros. More or less, this is what it will be. You will see the Scivation Shake. The idea is, I will drink it post workout. Then once I?m done, I will eat the rest of the meal. (Meal 2) PWO.
http://img.photobucket.com/albums/v211/konradac/mealplan.jpg
*
*
Supplements
Controlled Labs WhiteFlood
Controlled Labs Purple Wrath
Costco Brand Sports MultiVitamin
Fish Oil
Creatine Ethyl Ester
Scivation Vanilla Whey
*
Exercise
Here is the training lifting Routine. I will be doing about 45 minutes of cardio daily. I will change it often, or rather cycle it. Including rowing machine, cycling, running, stairmaster, elliptical.
*
The Spilt Overview
Day 1: Chest and Abs
Day 2: Back
Day 3: OFF
Day 4: Shoulders
Day 5: Arms and Calves
Day 6: Legs and Abs
Day 7: OFF
Week 1: 15, 12 WORKOUT A
Week 2: 15, 12, 10 WORKOUT B
Week 3: 15, 12, 10, 8 WORKOUT A
Week 4: 15, 12, 10, 8, 6 WORKOUT B
Week 5: 6, 8, 10, 12, 15 WORKOUT A
Week 6: 6, 8, 10, 12 WORKOUT B
Week 7: 6, 8, 10 WORKOUT A
Week 8: 6, 8 WORKOUT B
Week 9: 15, 12 WORKOUT A
Week 10: 15, 12, 10 WORKOUT B
Week 11: 15, 12, 10, 8 WORKOUT A
Week 12: 15, 12, 10, 8, 6 WORKOUT B
Week 13: 6, 8, 10, 12, 15 WORKOUT A
Week 14: 6, 8, 10, 12 WORKOUT B
Week 15: 6, 8, 10 WORKOUT A
Week 16: 6, 8 WORKOUT B
Week 17: Rest ? Change up Routine
*
Alternate between workout A and workout B each week. Week 1 = workout A, week 2 =
workout B, week 3 = workout A, week 4 = workout B, etc.
*
Chest Workout A
Flat Bench Press
Incline DB Press
Flat DB Flies
High-Pulley Cable Crossovers
Ab Workout #1
Decline Crunches 3 X 8-12
Back Extensions 3 X 8-12
Chest Workout B
Incline Barbell Press
Flat DB Press
Incline DB Flies
Low-Pulleys Cable Crossovers
Ab Workout #2
Lying or Hanging Leg Raises 3 X 8-12
Torso Twist 3 X 8-12
Back Workout A
Pull-Ups
Bent Over Row
T-Bar Row
Straight-Arm Pulldown
Back Workout B
Chin-Ups
Deadlifts
Lat Pulldowns
Seated Cable Row
Delts + Traps Workout A
Military Press
DB Side Lateral
Bent Over Cable Lateral
Barbell Shrug
DB Shrug
Delts + Traps Workout B
DB Shoulder Press
1-Arm Cable Lateral
Bent Over DB Rear Lateral
Behind the Back Barbell Shrug
Reverse Pec Dec
Arms+Calves Workout A
Barbell Curl
Close Grip Bench
Cable Curl
Tricep Pressdown
Standing Calf Raise
Seated Calf Raise
Arms+Calves Workout B
DB Curl
Skull Crusher
Reverse Cable Curl
Reverse Tricep Pressdown
Seated Calf Raise
Standing Calf Raise
Leg Workout A
Squats
Stiff Leg Deadlift
Leg Extension
Leg Curl
Ab Workout #2
Lying or Hanging Leg Raises 3 X 8-12
Torso Twist 3 X 8-12
Leg Workout B
Hack Squat or Front Squats
Leg Press
Seated Leg Curl
DB Lunges
Ab Workout #1
Decline Crunches 3 X 8-12
Back Extensions 3 X 8-12
*
Phase 1 (Weeks 1-4) WarmUp Set for Each
Week 1: 15, 12
Week 2: 15, 12, 10
Week 3: 15, 12, 10, 8
Week 4: 15, 12, 10, 8, 6