crischapmn's log

[crischapmn]

This is my bodybuilding log. i will try to keep it updated contantly with my training, and diet. i am currently about 175, and am currently cutting for spring break. After spring break, i will begin to bulk for many months. these are current pics as of yesterday. I will post pics throughout my journal to show changes.

http://pic1.picturetrail.com/VOL105/1781956/3719201/45701263.jpg
http://pic1.picturetrail.com/VOL105/1781956/3719201/45701250.jpg
http://pic1.picturetrail.com/VOL105/1781956/3719201/45701231.jpg
http://pic1.picturetrail.com/VOL105/1781956/3719201/45701295.jpg
http://pic1.picturetrail.com/VOL105/1781956/3719201/45701326.jpg
http://pic1.picturetrail.com/VOL105/1781956/3719201/45701313.jpg

[crischapmn]

went to gym real late, but still went. did shoulders only, and didnt go hard. Then did 30 min of light cardio. came home and had a shake, ill be going to bed soon. btw, im cutting atm

Seated Dumbell Shoulder Press- 3x8--50, 60, 60
Seated Rear Delts on Fly Machine- 3x10 120, 120, 120
Standing one arm Lateral Dumbell Raises- 3x10. 20, 20, 20
30 min cardio on Elliptical machine, 400 cals burned.

like i said, kept it light, wasnt in mood really.

[scott_donald]

what did u do.. best to add more detail...

[Heisman]

Tell us exactly what you did.

[crischapmn]

7:10 woke up
7:45 myoplex shake
8:10 got to work
9:30 chicken breast, 1 slice WW bread
11:20 1/4 lb steak, small bowl of raw spinich
1:40 1/4 lb steak, 1 slice WW bread, juiced veggie drink(carrots, spinich, wheat grass, beets, celery, spirulina)
3:35 smoked sliced turkey breast, 1 slice WW bread, small shot of Odwalla Super Food(high in sugar, but some good vitamins in it).
5:50 chicken breast, can of tomato soup.
9:30 rotisserie chicken (whole)
i might eat later, im still up heh. i dont know. its now 11:30
went to bed at 1:00 in morning

[crischapmn]

7:00 woke up
7:10 myoplex shake
9:30 6 egg whites, 2 peices dry WW toast
ill go ahead and say i have cheated hardcore on my diet today. i feel bad about it, but ill be back in the gym tomorrow, chest, tri split.

[crischapmn]

so far, went to bed after 11:30 last night, got up today at 6:00. not enough sleep...
7:30 some sliced turkey
9:30 chicken breast, blueberry yogurt
12:30 1/4 lb steak, spinich lettuce, apple
well, anyway, lost track of what i ate, but it was clean.

at gym did chest.
barbell flat bench press- 3x10, 185lbs
barbell flat bench press wide grip- 3x9, 165
barbell incline bench press-3x9, 165
weighted dips-3x10, 35lbs,
underarm cables (grips at side, then you pull upwards towards front of chest) 3x15, 30lbs
30 min cardio on elliptical(about 420 cals burnt)
now im home and gonna eat some chicken, then bed at 9

[crischapmn]

5:30-woke up(7.5 hours sleep)
5:35-my multi
6:00 went over to moms and walked 2 miles with her(im trying to get her in shape)
when i got home, slept for 1/2 an hour (needed it)
7:15-myoplex shake w/ 1tbsp flaxseed oil
now im on my way to work :/
9:30-WW/carrot/oatbran roll, grilled chicken breast.
my left foot big toe is hurting, im wondering what it is. one possibility is gout. but im only 20, and healthy. why would i have gout?
12:30-1/4lb asianflank steak, braeburn apple, small spinich leaf lettuce salad w/ only spinich and braggs liquid amino acids.
2:20-my multi
2:30 5 eggs 2 slices WW bread
now off to gym for traps/back/calves/cardio
workout:
back:
widegrip overhand pullups-4x10,8,8,4
closegrip underhand pulldowns-1x10 160, 2x8 170
widegrip lowrows- 1x8 150, 2x8 140
bentover dumbell rows-1x10 60, 2x10 70
calves:
standing calf raises-3x12 135
traps:
dumbell shrugs-3x10 70
reverse incline bench shrugs-3x10 50
cardio:
30 min eliptical machine keeping above 170 rpm
6:00 got home and had myoplex shake w/ tbsp flaxseed oil
8:00 went to moms and ate a steak.
10:30 sleep, getting up at 6:30 to go walking w/ mom again.

[crischapmn]

6:30 am woke up and took multi
7:00 went over to moms and walked 2 miles w/ her
8:00 got home and had myoplex shake w/ tbsp flaxseed oil
9:30 2 slices ww bread
10:00 grilled chicken breast
11:15- 1 slice ww bread
12:45- grilled chicken caesar salad, no cheese, no croutons, very light on dressing. unsweetend ice tea.
3:00- grilled chicken breast, 1/2 sweet potato.

well, its about 3:30 and im heading off to the gym for legs and cardio. talk to ya later!
legs today:
quads:
squats: 1x10 135lb, 1x8 185lb, 2x7 235lb
leg press: 4x8 360lb
leg extension: 4x10 165lb
hams: superset 3 exercises
seated leg curls: 3x10 150lb
standing single leg hamflexors: 3x10 40lb
prone leg curls: 3x10 120lb
cardio:
29 min of elliptical at 8 resistance keeping above 170-about 420 calories
7:00 myoplex shake w/ tbsp flaxseed oil
8:30 grilled chicken breast
9:00 multivitamin
10:00 bedtime

[waitlifter82]

What guidelines are you concerned about w/ your diet?? Ie. Calories, macronutrient ratios, etc.
Also, I don't know if it matters or not, but I've heard you should take your multi-vitamin at meals or right after a meal. Probobly to aid digestion.

[crischapmn]

well, im really concerned with eating clean. and eating some sort of clean protein with every meal. but ultimately i look at calories at the end of day. so im trying to eat low calorie, but also trying to eat enough food not to lose muscle. my thing is, as long as your eating clean (lean healthy proteins, whole grains, fruits, veggies), you can eat alot and still lose weight.

[scott_donald]

whats your split and training routine...

[Heisman]

No matter how clean you eat you have to eat below maintenance level of calories if you want to lose weight. Could you post your exact routine? Then we could comment on it and offer suggestions if you want us too.

[crischapmn]

7:00 woke up
7:15 myoplex shake w/ tbsp flaxseed oil and multivitamins.
off to work...
9:30 1/4 lb asian flank steak, WW carrot oatbran roll, spininich leaf lettuce w/ braggs liquid amino acids.
12:00 grilled chicken breast, braeburn apple
2:20 2 slices 7 grain bread, 6 slices turkey breast, spinich salad, 3 granola bars, 1 vitamin water, 2 handfulls of low cal chips, soy yogurt. yeah i know, i cheated, but god i was hungry. oh well, ill try to make up for it.
5:20 grilled chicken breast, 1/2 baked sweet potato.
not going to gym today, gonna work on car, and im gonna make today my semi-cheat day so, whatever heh.