New2lifting's Lifting and Diet Journal

[new2lifting]

Thought I would crank up a new journal

kind of got side tracked a little bit the last few months

photos taken today

200 pounds
5'7"
31 years old
38" waist
20+%BF

[new2lifting]

Barbell Squats (A$$-2-GRA$$)
135 lb-10x
185 lb-10x
225 lb-10x
275 lb-4x

Standing Barbell Shoulder Press
(Cleaned From the Floor at the start of each set)
95 lb-10x
105 lb-10x
135 lb-10x
155 lb-8x
180 lb-6x

[new2lifting]

I have been compiling a list of lifting videos
Here is what I got so far:
I watch these sometimes before I hit the gym for motivation

Pumping Iron:
Part one: http://www.youtube.com/watch?v=xaJltPRceU0
Part two: http://www.youtube.com/watch?v=pbKoBuGaDAg
Part three: http://www.youtube.com/watch?v=p0uZx4vsXGU
Part four: http://www.youtube.com/watch?v=vjXCiXefksM
Part five: http://www.youtube.com/watch?v=eg3eJdusSZ4
Part six: http://www.youtube.com/watch?v=LDvUZUpK_XI
Part seven: http://www.youtube.com/watch?v=y1lru06JHAs
Part eight: http://www.youtube.com/watch?v=rBo6ZCfpPjQ
Part nine: http://www.youtube.com/watch?v=4jYPTpr9WMs

Another show about Bodybuilding:
http://www.dailymotion.com/visited/search/BODYBUILDing/video/xlbs3_louis-theroux-extreme-bodybuilding

Lifting in Prison
http://www.dailymotion.com/visited/search/BODYBUILDing/video/x14lm9_lifting-in-prison

Short motivational Clip
http://www.dailymotion.com/visited/search/BODYBUILDing/video/xaumd_iron-game-sbb

Women Bodybuilding Documentary:
http://www.dailymotion.com/visited/search/BODYBUILDing/video/xt1ck_supersize-she

Female Bodybuilding Documentary:
http://www.dailymotion.com/visited/search/BODYBUILDing/video/x15g6k_taboo-female-bodybuilding

The Weider Brothers:
http://www.dailymotion.com/visited/search/BODYBUILDing/video/xl8e0_the-weider-brothers-men-of-iron

Greg Valentino's "The Man's who Arms Exploded from synthol"
http://media.putfile.com/Greg-Valentino-TLC-Steroid-Documentary-Part-1
http://media.putfile.com/Greg-Valentino-TLC-Steroid-Documentary-Part-2
http://media.putfile.com/Greg-Valentino-TLC-Steroid-Documentary-Part-3

Best of Jay Cutler
http://youtube.com/watch?v=oS4zuO72gME

Motivational Heavy Lifting Video
http://www.youtube.com/watch?v=9EwYPG4ZBBY

Arnold Video with Music
http://www.youtube.com/watch?v=O35eWOR_mAE

Lou Ferrigno Video with music
http://youtube.com/watch?v=zLdU4Lc-g2M[/QUOTE]

http://www.dailymotion.com/visited/search/BODYBUILDING/video/xkvz7_steroids

Hot Bodybuilder Chicks
http://www.dailymotion.com/visited/search/BODYBUILDING/video/xxbnx_alessandra
http://www.dailymotion.com/visited/search/BODYBUILDING/video/xxc06_melissa-dettwiller
http://www.dailymotion.com/visited/search/BODYBUILDING/video/xj7ze_female-bodybuilding
http://www.dailymotion.com/visited/search/BODYBUILDING/video/x11mcj_bras-de-fer
http://www.dailymotion.com/visited/search/BODYBUILDING/video/xn4gc_mckechnie01
http://www.dailymotion.com/visited/search/BODYBUILDING/video/xwgmy_muscles
http://www.dailymotion.com/visited/search/BODYBUILDING/video/x11gfc_britt-miller
http://www.dailymotion.com/visited/search/BODYBUILDING/video/xwgtu_muscleeouf
http://www.dailymotion.com/visited/search/BODYBUILDING/video/x11gnk_female-body
http://www.dailymotion.com/visited/search/BODYBUILDING/video/xtvj4_bmmmnight9hr
http://www.dailymotion.com/visited/search/BODYBUILDING/video/xq04i_m20061101mavistozzi5hi
http://www.dailymotion.com/visited/search/BODYBUILDING/video/xsv4c_m20060526daratrager1hi
http://www.dailymotion.com/visited/search/BODYBUILDING/video/xturr_bm05usastre1hr

Jay Cutler at the Grocery Store
http://www.dailymotion.com/visited/search/BODYBUILDING/video/x15q1q_jay-cutler-at-the-grocery-store

Arnold "Total Rebuild"
really awesome vid, documentary about 1980 Olympia, Lots of tom platz footage

Part 1: http://www.dailymotion.com/relevance/search/Arnold%2Bcomeback/video/x1kbl7_arnold-comeback-14
Part 2: http://www.dailymotion.com/relevance/search/arnold%2Bcomeback/video/x1kbqp_arnold-comeback-24/1
Part 3: http://www.dailymotion.com/relevance/search/arnold%2Bcomeback/video/x1kctc_arnold-comeback-34/1
Part 4: http://www.dailymotion.com/relevance/search/arnold%2Bcomeback/video/x1kd2d_arnold-comeback-44/1

Coleman using 250 pound dumbells for shrugs
http://www.dailymotion.com/related/2662368/video/x1hzj1_ronnie-coleman-shrugs-relentless/1

Iron and Beyond, The Making of Pumping Iron
http://www.dailymotion.com/video/x1qznp_iron-and-beyond-part-1]
http://www.dailymotion.com/search/Bodybuilding/video/x1qzov_iron-and-beyond-part-2
http://www.dailymotion.com/search/Bodybuilding/video/x1qzpm_iron-and-beyond-part-3
http://www.dailymotion.com/search/Bodybuilding/video/x1r01y_iron-and-beyond-part-4
http://www.dailymotion.com/search/Bodybuilding/video/x1r01k_iron-and-beyond-part-5

True Life, I'm on Steroids
Part 1
http://video.google.com/videoplay?docid=4927652815950433930
Part 2
http://rapidshare.com/files/17944261/True_Life_Part_Two.wmv.html

[new2lifting]

Dumbell Incline Press
55's-10x
70's-8x
85's-5x

Dumbell Flat Bench Press
100's-8x
110's-5x
115's-4x

One Legged Dumbell Calf Raises
(Holding One Dumbell)
55 lb-10x
70 lb-10x
85 lb-10x
100 lb-10x

Barbell Shrugs
135 lb-15x
185 lb-15x
225 lb-12x
275 lb-12x (used straps)

3 sets of machine leg curls
3 sets of machine reverse curls
2 sets of dumbell hammer curls
2 sets of cambered barbell overhead tricep extensions

[new2lifting]

5 sets of lower back extensions
5 sets of chest supported rows
3 sets of chinup
3 sets of wide grip pulldowns
3 sets of hammer grip pulldowns
3 sets of dumbell laterals
3 sets of dumbell side bends

20 minutes elliptical

[new2lifting]

Here is the diet I am going to aim for, although it will vary some day to day

Total: 2350 calories
Fat: 64 grams 25%
--Sat: 18 grams 7%
--Poly: 17 grams 7%
--Mono: 28 grams 11%
Carbs: 232 grams 35%
--Fiber: 28 grams
Protein: 231 grams 40%

----Meal One
multivitamin
1 turkey burger on a whole wheat bun
1 tbsp natural peanut butter
16 oz. water

----Meal Two
1 scoop protein powder
1 cup skim milk
1 serving of fruit
16 oz. water

---Meal Three
2 scoop protein powder
2 cup skim milk

--Meal Four(Pre-Workout)
2 turkey burgers on whole wheat buns
16 oz. water
multivitamin

--Meal Five(Post Workout)
1 turkey burger on a whole wheat bun
1 tbsp olive oi
16 oz. water

[new2lifting]

Here is the workout I am going to follow:
I lift weights 3 days a week, and throw in some cardio on the off days
I have done this workout routine in the past, and it works well for me

---------------Saturday-----------------
Barbell Squats(A$$-2-GRA$$)
Standing Barbell Shoulder Press

Seated Leg Curls
Dumbell Laterals

----------------Sunday------------------
Dumbell Incline Press
One Legged Dumbell Calf Raises

Dumbell Flat Bench Press
Weighted Crunches

Barbell Shrugs
Reverse Curls

Dumbell Hammer Curls
Standing Cambered Barbell Overhead Tricep Extensions


---------One Day During the Week-----------------
Several Back exercises(rows. pullups, chins)
Dumbell Side Bends(Obliques)

[new2lifting]

------Today's Diet------------------

Total: 2264 calories
Fat: 51 grams 20%
--Sat: 20 grams 8%
--Poly: 15 grams 6%
--Mono: 15 grams 6%
Carbs: 260 grams 40%
--Fiber: 36 grams
Protein: 220 grams 39%

2 multivitamins
4 turkey burgers
3 southbeach protein bars
1 banana
3 scoops protein powder
1 cup milk

[cawiau]

You seemed to have everything down.
You have a nice built, can't wait to see you all cut up.

Wish you the best.

[new2lifting]

You seemed to have everything down.
You have a nice built, can't wait to see you all cut up.

Wish you the best.

hey bro
good to hear from you

just trying to get in a rhythm

once I get in a rhythm, everything flows pretty smoothly

keep up the good work

[new2lifting]

------Today's Diet------------------

Total: 2347 calories
Fat: 51 grams 20%
--Sat: 19 grams 7%
--Poly: 15 grams 6%
--Mono: 17 grams 7%
Carbs: 304 grams 44%
--Fiber: 53 grams 0%
Protein: 205 grams 36%

2 multivitamins
handful of various protein bars
3 turkey burgers
4 scoops protein powder
2 bananas

[Quickxi]

looks like you got yourself a solid routine, keep it up!

[new2lifting]

looks like you got yourself a solid routine, keep it up!

thanks for the support bro

[new2lifting]

Didnt get to bed until 6am
Played poker all night with some friends
woke up about 10 am and couldn't go back to sleep

sure the hell aint going to the gym with just 4 hours of sleep
sleeping patterns will be back in check tomorrow and will hit the gym tomorrow

-------------Friday's Diet:(sucked pretty bad)---------------
Total: 2927 calories
Fat: 88 grams 28%
--Sat: 18 grams 6%
--Poly: 13 grams 4%
--Mono: 19 grams 6%
Carbs: 378 grams 47%
--Fiber: 40 grams
Protein: 178 grams 25%

2 multivitamins
handful of protein bars
1 turkey burger
1 grilled chicken sandwich
1 grilled chicken wrap
3 plain bologna sandwiches(all they had to eat the poker game)
2 scoops protein powder
2 bananas

------------------------Saturday's Diet:-------------------
Total: 1940 calories
Fat: 40 grams 19%
--Sat: 14 grams 7%
--Poly: 13 grams 6%
--Mono: 13 grams 6%
Carbs: 215 grams 40%
--Fiber: 27 grams
Protein: 196 grams 41%

4 turkey burgers
2 scoops protein powder
2 cups skim milk
1 banana

[Sky22]

Hey it's been a while. Nice to see you have a new journal. Keep up the nice work. I like the routine. Any personal short term goal you're working for?

[new2lifting]

Hey it's been a while. Nice to see you have a new journal. Keep up the nice work. I like the routine. Any personal short term goal you're working for?

hey bro
thanks for the support
just trying to lose some BF% and maintain muscle
hope everything is going well

[new2lifting]

-------------------Sunday's Workout-------------

Barbell Squats(A$$-2-GRA$$)
95 lb-10x
135 lb-10x
225 lb-10x
255 lb-8x
275 lb-8x
275 lb-6x

Standing Barbell Shoulder Press
95 lb-10x
135 lb-10x
155 lb-10x
175 lb-7x
185 lb-6x

4 sets of machine leg curls
4 sets of dumbell laterals

----------------Sunday's Diet----------------
Total: 2537 calories
Fat: 63 grams 23%
--Sat: 23 grams 8%
--Poly: 20 grams 7%
--Mono: 20 grams 7%
Carbs: 290 grams 42%
--Fiber: 27 grams
Protein: 221 grams 35%

multivitamin
banana
4 turkey burgers on whole wheat buns
handful of peanut MandM's
4 cups skim milk
2 scoops protein powder

[new2lifting]

------------Monday's Workout--------------------

Dumbell Incline Press
55's-10x
70's-8x
85's-5x

Dumbell Flat Bench Press
100's-8x
110's-5x
115's-4x

Barbell Shrugs
135 lb-15x
185 lb-15x
225 lb-10x
245 lb-10x

Dumbell Hammer Curls
35's-15x
40's-12x
45's-10x
50's-10x

Cambered Barbell Overhead Tricep Extensions
75 lb-10x
95 lb-10x
115 lb-7x

4 sets of reverse curls

[Quickxi]

workout looks rough, nice job :)

[new2lifting]

workout looks rough, nice job :)

thanks bro

I took about a 5 week break from the gym recently due to laziness and am finishing up my 3rd week of getting back into the routine

it seems if a person takes 5 weeks off, it takes them 5 weeks in the gym to get back from where they left off

I guess soreness, energy, exhaustion are all things that have become noticeable to me after a 5 week break from the gym. Anyways, 3 weeks back into the routine, starting to get my feet back on the ground. Energy levels are increasing and soreness is going away

thanks for posting bro

[new2lifting]

Been logging all my foods into fitday the last 7 days:

Here are my calorie and macro averages the last 7 days:

Average Daily Calories: 2601 calories
Average Daily Fat: 69 grams 24%
Sat: 21 grams 8%
Poly: 17 grams 6%
Mono: 21 grams 7%
Average Daily Carbs: 330 grams 45%
Fiber: 45 grams
Average Daily Protein: 194 grams 31%

[new2lifting]

--------Tuesday's Workout-------
Bodyweight Pullups
5 sets of 5 reps

Bodyweight Rows
5 sets of 10 reps

Leg Raises
5 sets of 15 reps

[cawiau]

--------Tuesday's Workout-------
Bodyweight Rows
5 sets of 10 reps


How do you do those?

[new2lifting]

How do you do those?

just something I made up...lol

I only do them on back day when I don't feel like going to the gym to workout

I do pullups hanging off my closet doors and do bodyweight rows using my treadmill and dresser

here is the photo...lol

just snapped this using time delay

[new2lifting]

------------Saturday's Workout-----------------

Quick Workout Today
just wasn't feeling in the groove

Barbell Squats(ATG)
95 lb-10x
135 lb-10x
225 lb-10x
255 lb-9x

Standing Barbell Shoulder Press
95 lb-10x
135 lb-8x
155 lb-8x
155 lb-8x

15 minutes elliptical

[new2lifting]

----------Sunday's Workout---------
6 sets of declined pushups
6 sets of bodyweight shrugs
6 sets of leg raises

couldn't make it to the gym, so did a home workout

[new2lifting]

Still working out, been keeping my lift data and nutrition info in an excel spreadsheet

down 2 pounds to 198

Here is my workout the last 7 days

#########Monday-Friday################
2.5 mph on the treadmill each day

############Saturday#################

Pullups 4 sets of 5 reps
Cable Rows 4 sets of 12 reps

Barbell Squats 95/135 warmup, 225-10x, 245-8x, 255-8x
Leg Curls 4 sets of 12 reps
Dumbell Calf Raises 4 sets of 12 reps

Standing Shoulder Press 95/135 warmup, 135-8x, 145-8x, 155-6x
Dumbell Laterals 4 sets of 8 reps

#############Sunday###################

Weighted Crunches
Dumbell Side Bends

Dumbell Incline 55's-10x, 70's-9x, 85's-5x
Dumbell Flat Press 100's-8x, 105's-7x, 110's-5x

Barbell Shrugs 135-15x, 185-15x, 225-10x

3 sets Machine Reverse Curls
3 sets Hammer Curls
3 sets Overhead Tricep Extension

[new2lifting]

Updated Photo taken today

198 pounds
38" waist(1" above belly button), started at 39"
39" around belly button, started at 40"

so I am down 2 pounds and 1" on my waist and 1" on my stomach

[new2lifting]

Updated Photo taken today:

194 pounds
37.5" waist(1" above belly button)
38.5" around belly button

Monday-Friday last week
each day walked 3 miles in 1 hour

today and tomorrow, going to hit weights

[new2lifting]

######Saturday's Workout######

Barbell Squats(A$$-2-GRA$$)
95/135 warmup
225 lb-10x
255 lb-8x
275 lb-6x

Seated Leg Curls
90 lb-12x
110 lb-12x
130 lb-12x
150 lb-10x

One Legged Dumbell Calf Raises
40 lb-10x
45 lb-10x
50 lb-10x
55 lb-10x

Standing Barbell Shoulder Press
95 lb warmup
135 lb-10x
155 lb-10x
175 lb-6x
185 lb-4x

Dumbell Laterals
20's-8x
20's-8x
20's-8x
25's-4x(too heavy)
20's-4x

Wide Grip Pullups
7 reps
6 reps
6 reps
4 reps

Chest Supported Machine Rows
90 lb-12x
110 lb-10x
130 lb-10x
150 lb-2x (too heavy)
130 lb-8x

[new2lifting]

Going to hit the gym this afternoon

Today's Diet:

Total: 2513 calories
Fat: 61 grams 22%
--Sat: 28 grams 10%
--Poly: 11 grams 4%
--Mono: 19 grams 7%
Carbs: 280 grams 40%
--Fiber: 38 grams
Protein: 231 grams 38%

--9am
5 alaskan king crab legs
1 fiber one bar
multivitamin

--11:00am
1/2 homemade pizza
--whole wheat crust, ragu sauce, turkey pepperoni, skim mozzerla
--lots of peppers

--2pm
1/2 homemade pizza
--whole wheat crust, ragu sauce, turkey pepperoni, skim mozzarella
--lots of peppers

--3:30 pm(PRE-WO)
multivitamin
2 cups skim milk
1 banana
1 scoop protein poder

--6:00pm(POST-WO)
2 scoops protein powder
2 cups skim milk

[new2lifting]

Hitting the weights on Saturday and Sunday only
Monday-Thursday I do cardio
Friday I rest

It seems to be working well
Usually takes 90-120 minutes for each weightlifting session

I hear some folks don't agree with working out that long
But it doesn't appear to be effecting my strength any

Here are the two weightlifting sessions from this weekend
I really like this routine and am going to stick with it awhile and see how it goes

###################Saturday's Workout###############

Barbell Squats(A$$-2-GRA$$)
95/135 warmup
225 lb-10x
255 lb-8x
275 lb-6x

Seated Leg Curls
90 lb-12x
110 lb-12x
130 lb-12x
150 lb-10x

One Legged Dumbell Calf Raises
40 lb-10x
45 lb-10x
50 lb-10x
55 lb-10x

Standing Barbell Shoulder Press
95 lb warmup
135 lb-10x
155 lb-10x
175 lb-6x
185 lb-4x

Dumbell Laterals
20's-8x
20's-8x
20's-8x
25's-4x(too heavy)
20's-4x

Wide Grip Pullups
7 reps
6 reps
6 reps
4 reps

Chest Supported Machine Rows
90 lb-12x
110 lb-10x
130 lb-10x
150 lb-2x (too heavy)
130 lb-8x

#######################Sunday's Workout#####################

Dumbell Incline Press
55's-10x
70's-9x
85's-6x

Dumbell Flat Bench Press
100's-8x
105's-6x
110's-5x

Barbell Shrugs
(keep forgetting to bring my straps with me, my grip fails at 245 lbs)
135 lb-15x
185 lb-15x
225 lb-12x
245 lb-5x

Dumbell Hammer Curls
35's-10x
45's-10x
50's-10x
55's-7x

Standing Cambered Barbell Overhead Tricep Extensions
75 lb-15x
95 lb-10x
115 lb-6x

Dumbell Side Bends
55 lb-10x each side
55 lb-10x each side
55 lb-10x each side
55 lb-10x each side

Weighted Crunches
15 reps holding a 25 lb plate behind head
12 reps holding a 35 lb plate behind head
12 reps holding a 45 lb plate behind head
10 reps holding a 45 lb plate behind head

3 sets of reverse curls

[new2lifting]

Current Stats:
193 pounds
37.5" waist(1" above belly button)
38.5" around belly button

Monday-Thursday of last week, I did 1 hour of cardio each day at 3.0 mph
Friday I rested

Today and Tomorrow I will hit the weights

Today's Diet:

Total: 2709 calories
Fat: 70 grams 24%
--Sat: 33 grams 11%
--Poly: 13 grams 4%
--Mono: 21 grams 7%
Carbs: 348 grams 46%
--Fiber: 47 grams
Protein: 201 grams 30%

--10:00am
1/2 homemade pizza
--whole wheat crust, ragu sauce, turkey pepperoni, skim mozzerla
--lots of peppers
multivitamin

--12pm
1/2 homemade pizza
--whole wheat crust, ragu sauce, turkey pepperoni, skim mozzarella
--lots of peppers

--2:00 pm(PRE-WO)
multivitamin
2 cups skim milk
1 banana

--4:30pm(POST-WO)
2 scoops protein powder
12 oz. pineapple

--7pm
1 banana
1 scoop protein

[new2lifting]

Barbell Squats(A$$-2-GRA$$)
95/135 warmup
225 lb-10x
255 lb-8x
275 lb-7x
300 lb-4x

Seated Leg Curls
90 lb-15x
110 lb-12x
130 lb-12x
150 lb-10x

One Legged Dumbell Calf Raises
40 lb-10x
45 lb-10x
55 lb-10x
60 lb-10x

Standing Barbell Shoulder Press
95 lb warmup
135 lb-10x
155 lb-10x
175 lb-6x
185 lb-5x

Dumbell Laterals
20's-8x
25's-7x
25's-7x
25's-7x

Wide Grip Pullups
7 reps
7 reps
6 reps
5 reps

Chest Supported Machine Rows
90 lb-12x
110 lb-10x
130 lb-10x
150 lb-8x

[new2lifting]

Dumbell Incline Press
55's-10x
70's-10x
85's-6x

Dumbell Flat Bench Press
100's-8x
110's-5x
110's-5x
115's-3x

Barbell Shrugs
135 lb-15x
225 lb-10x
275 lb-10x (used straps)
315 lb-6x (used straps)

Dumbell Hammer Curls
35's-12x
45's-12x
50's-12x
55's-7x

Standing Cambered Barbell Overhead Tricep Extensions
75 lb-12x
95 lb-8x
75 lb-8x
75 lb-8x

Dumbell Side Bends
50 lb-10x each side
50 lb-10x each side
50 lb-10x each side

Weighted Crunches
15 reps holding a 25 lb plate behind head
15 reps holding a 35 lb plate behind head
12 reps holding a 45 lb plate behind head
10 reps holding a 45 lb plate behind head

3 sets of reverse curls

[new2lifting]

Today's weigh in: 191 pounds

waist: 37" (1" above belly button)
stomach: 37.75" (around belly button)

going to hit the weights today and tomorrow

[new2lifting]

Barbell Squats(A$$-2-GRA$$)
95/135 warmup
225 lb-10x
225 lb-10x
255 lb-6x
275 lb-5x

Seated Leg Curls
90 lb-15x
110 lb-12x
130 lb-12x
150 lb-10x

One Legged Dumbell Calf Raises
50 lb-10x
55 lb-10x
70 lb-10x

Standing Barbell Shoulder Press
95 lb warmup
135 lb-10x
155 lb-9x
175 lb-6x
185 lb-7x PR:D (+1 rep)

Dumbell Laterals
20's-8x
25's-8x
25's-7x
25's-6x

Wide Grip Pullups
10 reps
9 reps
8 reps
7 reps
6 reps

Chest Supported Machine Rows
90 lb-12x
110 lb-10x
130 lb-6x

[new2lifting]

Entering my 5th week into the below workout program
seems to be working well

-----Saturday-------------------
Barbell Squats
Standing Military Press
Seated Leg Curls
Dumbell Calf Raises
Dumbell Laterals
Wide Grip Pullups
Chest Supported Rows

-----Sunday--------------------- -
Dumbell Incline Press
Dumbell Flat Press
Tricep Exercise(varies)
Dumbell Hammer Curls
Barbell Shrugs
Reverse Curls
Dumbell Side Bends
Weighted Crunches

--------Monday-Thursday----- -----
Cardio

-------Friday---------- -------
Rest

[new2lifting]

Dumbell Incline Press
55's-10x
70's-10x
85's-6x

Dumbell Flat Bench Press
100's-8x
110's-6x
115's-4x

Barbell Shrugs
135 lb-15x
225 lb-10x
275 lb-10x (used straps)
315 lb-7x (used straps)

Dumbell Hammer Curls
35's-12x
45's-12x
50's-13x
55's-10x

Dumbell Side Bends
50 lb-10x each side
50 lb-10x each side
50 lb-10x each side
50 lb-10x each side

Weighted Crunches
15 reps holding a 25 lb plate behind head
15 reps holding a 35 lb plate behind head
13 reps holding a 45 lb plate behind head
10 reps holding a 45 lb plate behind head

5 sets of reverse curls
5 sets of tricep pushdowns

[new2lifting]

Barbell Squats(A$$-2-GRA$$)
95/135 warmup
225 lb-10x
255 lb-8x
275 lb-7x

Seated Leg Curls
90 lb-15x
110 lb-12x
130 lb-12x
150 lb-12x

Standing One Legged Dumbell Calf Raises
55 lb-10x
70 lb-10x
80 lb-10x
90 lb-10x

Standing Barbell Shoulder Press
95 lb warmup
135 lb-11x PR:D (+1 rep)
155 lb-11x PR:D (+1 rep)
175 lb-6x

Dumbell Laterals
25's-8x
25's-8x
25's-8x
25's-7x

Wide Grip Pullups
(these sets are not continuous, 60 second rest in the middle of the set)
13 reps
12 reps
12 reps
12 reps
11 reps

Wide Grip Machine Lat Pulls
90 lb-15x
140 lb-10x
180 lb-10x

Bodyweight Rows
12 reps
12 reps

[new2lifting]

Dumbell Incline Press
55's-12x
70's-10x
80's-7x
85's-5x

Dumbell Flat Bench Press
100's-9x
105's-7x
110's-6x
110's-4x

Barbell Shrugs
135 lb-15x
225 lb-10x
275 lb-10x (used straps)
315 lb-7x (used straps)

Dumbell Hammer Curls
35's-12x
45's-10x
50's-10x
55's-10x

Dumbell Side Bends
50 lb-10x each side
50 lb-10x each side
50 lb-10x each side
50 lb-10x each side

Weighted Crunches
15 reps holding a 25 lb plate behind head
12 reps holding a 35 lb plate behind head
10 reps holding a 45 lb plate behind head
10 reps holding a 45 lb plate behind head

4 sets of reverse curls
4 sets of tricep pushdowns

[new2lifting]

Didn't go to the gym today, but I did a few exercises at my apartment. Will hit the gym tomorrow

It is my 32nd birthday today, but I feel pretty good to be 32

I think the weightlifting makes me look and feel alot younger than I am, but I guess we all feel we look younger than we are.

Been training pretty steady for 2 years now, and I should be ripped to shreds, but I haven't been able to give up the bad foods, and BF% is still high. On a positive note, I am stronger than I have ever been in my life and made alot of progress with weightlifting over the last 2 years. But the diet is the key, and it is something I am going to get dialed in. I am ready to become more disiplined. I would like to hit 165 pounds by the time I am 33.

I made a few birthday resolutions
---eat more good fats and less bad fats
---post diet daily in my journal to keep myself in check
---eat more complex carbs and fewer simple carbs
---do more cardio
---reduce diet soda intake
---drink more water

Today's Workout:

Wide Grip Pullups(Bodyweight)
I take a break or two in the middle of each of these pullup sets
for instance, I do 6 straight pullups, then 5 more 30 seconds later, then 4 more 60 seconds after that...maybe one day I will be able to get 15 without a break
13x
13x
13x
15x
15x

Bodyweight Rows
10x
10x
10x
10x
10x

Leg Raises
15x
15x
15x
15x
15x

Bodyweight Shrugs
15x
15x
15x
15x
15x

[new2lifting]

Going to hit the gym this afternoon:

I usually eat a whole wheat pizza on Saturday's and Sunday's a few hours prior to my workout. It gives me one hell of an energy boost(carb loading) for my 2 hour weightlifting session in the gym. I also drink several diet sodas. The caffeine gets my energy pumping. My plan will be only to drink diet sodas on the weekends when I hit the weights and the homemade pizzas will be the only cheats, which I will eat on Saturday's and Sundays only. Monday-Friday I will focus on eating very clean and split my calories into 5-6 meals.

My general diet strategy is to eat under 3000 calories on lifting days(Saturday and Sunday) and eat under 2000 calories on cardio days(Monday-Friday)

Today's Diet:

Total: 2925 calories
Fat: 62 grams 19%
Sat: 27 grams 8%
Poly: 13 grams 4%
Mono: 18 grams 6%
Carbs: 391 grams 48%
Fiber: 45 grams
Protein: 234 grams 33%

---10am
1/2 homemade whole wheat pizza
1/2 pound of shrimp dipped in low calorie cocktail sauce

--1pm
1/2 homemade whole wheat pizza
1/2 pound of shrimp dipped in low calorie cocktail sauce

--3pm(PRE-WORKOUT)
2 cups skim milk
multivitamin
2 bananas
1 scoop protein powder

3:30-6pm GYM

--6pm(POST-WORKOUT)
1 pineapple
4 oz. crab legs dipped in low calorie cocktail sauce
1 scoop protein
multivitamin

[new2lifting]

Workout routine wasn't too good this week. Wasn't able to workout chest or arms since I didn't make it to the gym yesterday. Today is normally my chest and arm day, but I chose squats and standing shoulder presses, since these are the most effective exercises in bodybuilding and I would rather skip chest and arms than skip squats and standing presses.

Both triceps were tight through my whole workout today, so I couldn't go too heavy with the standing shoulder press. Just didn't seem to be in the groove today, so I cut the workout short, and didn't finish everything as planned. 275 pounds seemed heavy as hell, heavier than usual.

Next weekend will be better

Barbell Squats(A$$-2-GRA$$)
95/135 warmup
225 lb-9x
255 lb-7x
275 lb-5x

Seated Leg Curls
90 lb-15x
110 lb-12x

Standing Barbell Shoulder Press
95 lb warmup
135 lb-10x
155 lb-8x
175 lb-4x (triceps tight as hell on this set)

Dumbell Laterals
20's-8x
25's-7x
25's-8x

Dumbell Side Bends
50's-10x
50's-10x
55's-10x

[new2lifting]

Going to follow this diet/routine this coming Monday-Friday:

Daily Total Calories: 1843 calories
Fat: 32 grams 16%
Sat: 7 grams 3%
Poly: 13 grams 7%
Mono: 11 grams 6%
Carbs: 188 grams 37%
Fiber: 22 grams
Protein: 211 grams 47%

---4:30 am wake
2 scoops protein powder
2 cups skim milk
multivitamin

---5am-6am
1 hour treadmill

---9am
1 cup high fiber golden flax cereal
1 tbsp natural peanut butter
1 can tuna

--2pm
1 cup high fiber golden flax cereal
1 cup skim milk
1 scoop protein powder

--6pm
2 cups skim milk
1 scoop protein powder

--10pm
1 whole wheat bun
5 oz. salmon
multivitamin

[new2lifting]

Barbell Squats(A$$-2-GRA$$)
95/135 warmup
225 lb-10x
255 lb-8x
275 lb-7x

Seated Leg Curls
90 lb-15x
110 lb-12x
130 lb-10x
150 lb-10x

Standing One Legged Dumbell Calf Raises
55 lb-10x
70 lb-10x
85 lb-10x

Standing Barbell Shoulder Press
95 lb warmup
135 lb-13x PR:D (+1 rep)
155 lb-10x
175 lb-7x
185 lb-5x

Dumbell Laterals
25's-8x
25's-8x
25's-8x
30's-4x(too heavy)
25's-4x

Wide Grip Pullups
(sets not continuous, couple small breaks in the middle of each set)
15 reps
17 reps
17 reps
17 reps
20 reps

Chest Supported Rows
10 reps
10 reps

[new2lifting]

Dumbell Incline Press
55's-14x
70's-11x
80's-8x
85's-6x

Dumbell Flat Bench Press
100's-8x
110's-6x
115's-4x
105's-4x

Barbell Shrugs
135 lb-15x
225 lb-15x
275 lb-10x (used straps)
315 lb-8x (used straps)

Dumbell Hammer Curls
35's-14x
45's-10x
50's-10x
55's-10x

Dumbell Side Bends
50 lb-10x each side
50 lb-10x each side
50 lb-10x each side

Weighted Crunches
15 reps holding a 25 lb plate behind head
15 reps holding a 35 lb plate behind head
12 reps holding a 45 lb plate behind head

[new2lifting]

Took last week off lifting, but did some bodyweight exercises
Been eating clean the last 10 days, no cheats

190 pounds
36.5" waist(1" above belly button)
37.25" around belly button

Saturday's Workout:

Barbell Squats(A$$-2-GRA$$)
95/135 warmup
225 lb-10x
245 lb-8x
255 lb-7x

Seated Leg Curls
90 lb-15x
110 lb-15x
130 lb-15x

Standing One Legged Dumbell Calf Raises
55 lb-10x
70 lb-10x
85 lb-10x

Standing Barbell Shoulder Press
95 lb warmup
135 lb-10x
155 lb-9x
165 lb-7x

Dumbell Laterals
20's-8x
25's-8x
25's-8x
25's-8x

Wide Grip Pullups
(sets not continuous, couple of breaks in the middle of each set)
31
25
20
14
10

Bodyweight Rows
(sets not continuous, couple small breaks in the middle of each set)
20
20
20
20

[new2lifting]

Dumbell Incline Press
55's-14x
75's-9x
80's-7x
85's-6x

Dumbell Flat Bench Press
100's-8x
105's-6x
110's-4x

Barbell Shrugs
135 lb-15x
225 lb-15x
275 lb-15x (used straps)
315 lb-10x (used straps)

Dumbell Hammer Curls
35's-15x
45's-10x
50's-11x
55's-10x

Dumbell Side Bends
50 lb-10x each side
50 lb-10x each side
50 lb-10x each side

Weighted Crunches
15 reps holding a 25 lb plate behind head
15 reps holding a 35 lb plate behind head
10 reps holding a 45 lb plate behind head

3 sets reverse curls
3 sets tricep pushdowns