View Full Version : 686's Journal
Tomorrow I begin eating healthy. Yesterday I hurt my back so I won't be squatting or deadlifting for a while. My current weight room schedule is twice a week, once for lower body and once for upper body. I am lifting light and fast to work on my fast twitch muscles for pole vault.
Current Stats:
Age: 17
Height: 5'8"
Weight: 152
Heisman
03-21-2004, 07:33 AM
Good to see another journal. How did you hurt your back? Do you have a specific pole vaulting routine (like something a coach would give you) or are you just doing exercises that you believe will help?
Superbuffbbstud
03-21-2004, 09:20 AM
Glad to see another begginner here.
Bump the Heisman's question.
I was deadlifting when I hurt my back. I used one of the weight belts at my gym and it was really thin so it didn't do much. i arched my back too when i was lifting. I've been using that electrolysis machine throughout every day now and it doesn't bug me too much. I pole vaulted yesterday and it didn't affect me at all. I'll post a workout schedule my coach gave me when I get it from the school's weight room. It's basically upper body one day and lower body another with 3x8-10 though.
Update: So far I've been progressing well with my diet. I've been eating mostly chicken, sometimes in whole grain bread, othertimes by itself.
Today:
9:45 - few slices of roast turkey
12 - roast turkey sandwich
slept until 4:30 (i know, bad for metabolism)
5 - roast turkey sandwich (surprise!)
7 - two ultra lean, foreman grilled hamburgers with bread. (i shouldn't eat carbs in the evening though)
9 - protein shake.
looking at my intake now, i have to balance it more evenly with fruits and vegetables. i also need to drink more water.
3-25-04
Yesterday I ruined my diet quite a bit.
9:00 - 1 packet of oatmeal and 1/4 an apple
11:00 - bag of ritz bitz and a donut
12:30 - 6" roast beef subway sandwich
slept until 4:30 - chicken sandwich on whole grain with monterey jack cheese
7:30 - 100 calorie yogurt w/ 14 g of sugar
9:30 - 6" roast beef subway sandwich
11:30 - 1 1/2 slices of pizza
i've realized that oatmeal makes me really full when i first eat it. after eating the packet i couldn't even eat my apple. a little while later it makes me really hungry, and i didn't have any food with me during my practice so i went to the vending machine and scabbed food from my friend. i was thinking about going to jack in the box afterwards because i saw my friend eating some before, but i sacrificed taste for nutrition and headed over to subway instead. i think my naps in the middle of the day really lower my metabolism, especially since they're about 3 hours long nowadays. that'll change once school starts up though. when i had my two slices of pizza, i was entertaining guests so i bought some for them, which i ended up eating too. the positive though is i gave it to a friend to take home so i wouldn't eat it this morning, like i want to.
short term goal: change the little things (ex. the cheese in the sandwich and the snacks between meals). carry around something healthy when i go out in case i get hungry.
Heisman
03-25-2004, 08:20 PM
Why did you make two posts?
Work on fixing your diet a little bit at a time, and you should be fine.
March Workout Program:
Day One:
Bench 3x10
Incline Bench 3x10
Pulley Rows 3x10
Dips 3x10-15
Ankle to Bar 3x8-10
******
Added in by myself:
Curls 3x10
Triceps 3x10
Day Two:
Cleans 3x6-8
Leg Press or Squats 3x10
Leg Extensions 3x10
Ham Curls 3x10
Pull-Ups 3x8-10
Swing Ups 3x10
Pretty basic.
Well I made some meal replacement bars from one of the recipes from the nutrition section. This'll help me cut back the calories a bit. They taste real good and are sweet, so when I get cravings I can eat one of these.
Today sucked for my diet. It was the last day of spring break though, so it'll be a lot easier from tomorrow on. Starting tomorrow I won't even begin to eat junk food, because once I start I can't stop. Not even tasting snacks is a lot easier.
Well today was the first day of my strict diet. I'm currently taking Xenadrine w/ Ephedra, a multivitamin, and I ordered AST Glucosamine from bodybuilding.com . I think that if I just eat healthy I should start losing weight since I play sports. On my off days I'm going to run on my treadmill at home to help speed up the process. Once my sport ends I'm going straight to bulking so I want to be in shape for summer.
Meals:
6 am- Egg Beater w/ Ketchup & Protein Bar http://forum.bodybuilding.com/showthread.php?s=&threadid=246335
9 am - 2 Tuna on Wheat Sandwiches
12 pm - 1 Tuna on Wheat, 1 Egg Salad Sandwich
3 pm - Apple
5:30 pm - ON Whey (after workout)
6 pm - Slices of Chicken, Egg Beater w/ Ketchup, 1/2 a Protein MRB (Meal Replacement Bar)
My parents ordered me a barbeque chicken pizza from CPK, so it was very hard to turn that down, although I did.
Today was another good day.
6 am - oatmeal w/ 12 g sugar, 1/2 protein bar
9 am - tuna sandwich, fat free mayo
12 pm - 1/2 pb sandwich, 1 brownie (ouch), roast beef sandwich
3 pm - apple
6 - whey
6:30 - 6" subway, roast beef
for pole vault i'm getting very close to 13', so hopefully good news will be coming soon. made more protein bars too, i'm gonna share them with my friends they're so good.
Heisman
03-31-2004, 08:48 AM
You'll get 13'. No doubt about it.
Today I ate some junk food.
6 - 2 burritos (egg beater w/ wheat tortilla) with salsa
9 - protein bar
12 - tuna sandwich and a piece of a brownie (ugh)
3 - apple and some apple cobbler bites (candy)
6 - 2 burritos again
i was going to go buy a tuna sandwich at 3 but it was too far and i saw the candy. i gotta stop myself from doing this next time. i think that alone had 20 g of sugar in it. good thing i had practice right after.
today was a bad day for pole vault. i did really junk, i don't know why, but i stopped after a few vaults. we have a meet this saturday so i get tomorrow off and vaulted a lot less than most days today. i'm not going to run tomorrow since i need to be rested for my meet.
Originally posted by Heisman
You'll get 13'. No doubt about it.
thanks
6 - oatmeal, powdered eggs w/ ketchup
9 - protein bar and some more cobbler bites - 20 g sugar
12 - striploin steak with brown rice
3 - protein shake
6 - TBA
9 - TBA
tomorrow is my track meet. i gotta stay away from the cobbler bites. i'm going to the beach this afternoon so that should burn some calories.
Heisman
04-02-2004, 06:29 PM
Originally posted by 686
6 - oatmeal, powdered eggs w/ ketchup
9 - protein bar and some more cobbler bites - 20 g sugar
12 - striploin steak with brown rice
3 - protein shake
6 - TBA
9 - TBA
tomorrow is my track meet. i gotta stay away from the cobbler bites. i'm going to the beach this afternoon so that should burn some calories.
Don't tire yourself out too much at the beach.
Well yesterday I competed like crap. I only cleared 11'6". My form was good, and I definitely would've cleared at LEAST 12'6"... had I been on a different pole. My run was way too fast for my pole and I bent it too much to get enough height. On my last attempt I moved up a handhold when I should've moved to a bigger pole. It would've made all the difference.
Yesterday was my cheat meal. I had a cheeseburger, fries, and a vanilla malt. Needless to say it tasted damned good. Later that night I had an Extreme Sausage Sandwich from Jack-in-the-Box. I also had seven shots of Jack.
Woke up at noon.
12 - two burritos (egg beater, whole wheat tortilla, salsa)
3 - chicken salad w/ fat free caesar italian dressing
4-5 - worked legs followed by protein shake
est 7 - tri tip steak with A1 sauce
went to costco today so i have plenty of variety and healthy foods for a while. my shipment from bodybuilding.com came yesterday, so I have my AST Vitamins, weightlifting belt, and ProLab glucosamine.
WORKOUT:
Light for pole vault.
3x10 squats 135 lbs
3x10 leg press 160 lbs
3x20 calves on leg press 160 lbs
3x10 leg extension 105 lbs
3x10 leg curls 105 lbs
3x10 abs forget weight
3x10 obliques 45 lbs
SUCCESS! Today I set a new PR of 13 feet. My form wasn't the best, but my run and approach made up for it, and I turned early enough to keep myself from touching the bungee (I barely touched it. If it were a real bar I'm sure it would've stayed on). Next jump day I'll do it with a real bar, what helped me clear 13' was getting pumped up before and jumping around. I'll need to keep that in mind.
6 - two burritos
9 - yogurt
12 - chicken breast and brown rice
3 - protein bar
5:30 - protein shake
7 - 1 1/2 chicken breasts, healthy choice ice cream sandwich
8:30 - beef jerky
I felt really tight from lifting yesterday. I gotta stretch better.
sword chucks
04-06-2004, 06:12 AM
Nice job hitting 13'!
What are your goals for next time
today's diet was hectic. i feel bad that i ate two bowls of fried rice. ugh. bad day altogether. bad day at practice. my run was slow and off and my plant was late. i left early to study at home.
my goal is to clear 12'6" at the next meet.
Well, I met my goal today at my track meet. I cleared 12'6". I placed first in JV and would've placed 3rd in Varsity. My rival school Punahou did surprisingly well, I was sure I was at least going to get 2nd, but two of their vaulters really stepped it up today.
My diet has gone to hell. Today wasn't too bad, although when I feel like eating junk food I do now. Today I had two tigers milk bars, a costco protein bar, two more tigers milk bars, and five mini ham-sandwiches.
Yesterday was the first day of our school's fair. I ate like a pig. I felt like crap the whole day. I had a plate of korean kalbi with white rice, 6 krispy kremes, a slice of cheese pizza, a slush puppie with ice cream, garlic fries, and a bite or two of a kalua pork sandwich. Ugh.... that night I had a track meet so I think I burnt a little bit of it off. THis morning when I woke up I went to the gym and swam in the pool to burn off some more calories. I'm going to really eat light for the next week to burn off the rest of those calories. I'm planning on swimming tomorrow and Monday as well. Hopefully I can go to the beach later today to get a good workout as well.
Woke up at 10:30.
10:30 - Two Tigers Milk Bars
Swam for a little while.
1:30 - Healthy Choice Ice Cream Sandwich (140 calories) and Protein Shake
did a 30 mintute run this afternoon. burned 400 calories.
Heisman
04-17-2004, 05:25 PM
Nice job on the 12' 6". You'll get 13' next meet. You know you can do it since you've already done it once.
Originally posted by Heisman
Nice job on the 12' 6". You'll get 13' next meet. You know you can do it since you've already done it once.
I went 12'6" again this meet. Ugh. I know what I'm doing wrong now though. I'm concentrating on going over the bar when I should be thinking about my form, since that's actually what'll get me over the bar. Thanks for the support.
Heisman
04-18-2004, 06:43 AM
Originally posted by 686
I went 12'6" again this meet. Ugh. I know what I'm doing wrong now though. I'm concentrating on going over the bar when I should be thinking about my form, since that's actually what'll get me over the bar. Thanks for the support.
Well now that you know what you are doing wrong you'll get 13' next time. (Also, technically I typed my previous post after your meet, so I can still be right. :))
Wow what a time for an update. Been lifting since the start of school, so for about a month. I didn't lift after a wrestling trip my team went on because I get tendonitis in my elbow after those.
As for pole vaulting, I hit 13' last season. During our division championship, I hit 13' and placed 2nd. States was canceled because of wind and rain though, but I was seeded 4th for that.
After this month of lifting I brought my bench max back up to 225. My squat is 275, but I could've gone heavier. Tuesdays and Thursdays I box jump (plyometrics) with my team. I'm 160 lbs right now and need to lose 8 lbs in the next month or two.