Car_Car's Journal

[Car_Car]

Hi everyone,
Well after much reading of everyones journals i decided to do my own. I must say that after reading through many many journals and topics posted on here, everyone on this forum is very motivating and supportive. Anyways Im 5'8" and about 165lbs, im not sure at all of my bodyfat. I'm a full time student studying for biotechnology. My goals are to lose fat and gain some serious muscle to be able to do a fitness competition by next year. I love to run so i do love cardio, right now im suffering from some massive shin splints so im using the EFX as i build my shin muscles and recover.
Ill lay out my routine

Monday: rest day
Tuesday: Cardio, 40-45min on the EFX
Wednesday: 15min warmup, legs, abs, biceps
Thursday: Cardio, 40-45min on EFX
Friday: 15min warmup, shoulders, triceps, abs
Saturday: Cardio, 40-45min on EFX
Sunday: 15min warm up, chest, back, abs

the 15 min warm up consists of going on the treadmill at about 4.2 mph, on a incline of 4.5%
the cardio on the EFX is set usually set onto random to vary the intensity

so this is what the workout looks like:
Legs:
Squats: 40lbs, 15@2
Sumo Squats: 15lbs, 15@3
SLDL: 40lbs, 2@15
Leg press: 105lbs, 15@3
Leg Curl: 60lbs, 15@2
Calf raise: 90lbs, 15@3

Biceps:
BB curls: 20lbs, 15@2
DB curls: 10lbs, 12@2
push ups: 12@3
cable curl: 20lbs, 15@2

Abs: ( i pick a few, to change it up so the muscles dont get bored)
side bends: 15lbs, 15@3
ball crunchs: 15@3
machine crunchs: 75lbs, 15@3
jack knifes: 15@3
froggies: 15@3
reverse crunch: 15@3

Shoulders:
seated DB press: 8lbs, 15@2
front lat raise: 8lbs, 15@2
reverse pec deck ( i dont know what else to call it): 35lbs, 15@2

Triceps:
kickbacks: 10lbs, 12@2
skull crushers: 20lbs, 12@2
cable pulldowns: 20lbs, 15@2
dips: 12@2

Chest:
pec deck: 30lbs, 12@2
DB flat bench press: 10lbs, 12@3
incline DB flye: 8lbs, 12@3

Back:
wipe grip pull down: 45lbs, 12@2
cable row: 45lbs, 12@3
back extension: 15@3
back extension machine: 150lbs, 12@3


So that about does it for my splits, ill post my nutrition tommorrow along with my work out.
Sorry for the length of this post, i think thats everything.

Anything and everything is welcome, im very new at bodybuilding so im totally open to any suggests

Thanks alot

Carley

[SC1]

Welcome Car-car! Glad to see another new face!

A couple of comments on your routine... If you want to "gain some serious muscle", then I would think about lowering the number of reps you are doing and icreasing your weight. 15 reps seems like a lot. I do 8-10 with occasional spikes up to 12 before I increase and that's still probably a little high!

Your exercises look good, but there seems to be a lot of exercises per body part. For example, do you do all four of those tricep exercises each time you workout tris? If you are lifting heavier, you will probably work your muscles enough to simplifiy a bit.

On bicep day, you have push-ups listed. Are you doing wide or narrow hand placement pushups? This will make a difference on which muscles are targeted, but generally push-ups are more of a chest exercise with triceps then biceps being the secondary muscles.

Legs- Holy cow. Your legs must be jello by the time you walk out of there! :) Question- you say you squat 40lbs. Are those DB squats? Smith machine? For me, squats are the holy grail of leg exercises. If you are doing low squats with good form and enough weight, you should be able get rid of both the leg press and those nasty leg curls (You mean the leg extensions on the machine, right?) Leg extensions are my least favorite exercises ever. On top of being bad for the knees, they aren't nearly as effective as squats. Squats are king! Long live squats!

Finally, that's a heck of a cardio routine you've got. Just be careful with it. Too much cardio will undo all of the hard work you've done weight lifting. 20 minutes of cardio will still help you accomplish your goals with undoing any of your other work.

Wow. Sorry I hit you with so many suggestions! I really don't mean to come off critical. Everything looks really good and I think you are off to a great start! In a nutshell, I would just recommend doing less with more. :-)

[TheDiz]

Hello car-car, just a couple of quick comments on your routine... I think you are doing too much, and too low weights and too high reps. Also, I am a big fan of squats, so much so that those are the only thing I do on leg day. Don't do squats and SLDL's on the same day, you won't get as much from it as you would if you did squats on leg day, and sldl's on back day. Just a thought; drop the back extensions, and do sldls instead. Keep an eye on your cardio, you don't want to over exert yourself on cardio, especially if your goals are to "gain serious muscle". Doing too much cardio actually burns muscle, not fat. Try to keep your cardio to 30 minutes or less at a higher instensity, or do some HIIT. Good luck to you.

[motivated216]

Hello car-car, just a couple of quick comments on your routine... I think you are doing too much, and too low weights and too high reps. Also, I am a big fan of squats, so much so that those are the only thing I do on leg day. Don't do squats and SLDL's on the same day, you won't get as much from it as you would if you did squats on leg day, and sldl's on back day. Just a thought; drop the back extensions, and do sldls instead. Keep an eye on your cardio, you don't want to over exert yourself on cardio, especially if your goals are to "gain serious muscle". Doing too much cardio actually burns muscle, not fat. Try to keep your cardio to 30 minutes or less at a higher instensity, or do some HIIT. Good luck to you.

I usually do conventional deadlifts on back day and SLDL on leg day along with squats. I feel SLDL way more in my hamstrings than my back.

[Car_Car]

wow thanks for the suggestions, ill definatly change up my routine. As for the number of exercises i do, i dont usually do that many per muscle per week, ill pick a few. The push ups are wide not narrow. And ill be sure to cut down my cardio. I guess im just used to the whole, more cardio cuts out fat and i have fat that is covering the muscle.

Anyways thank you sooooo much for the suggestions ill make the changes ASAP.
:D

[Car_Car]

Wednesday March 10

Meal1:
Protein shake (pre workout)

Workout: Cardio, 40min on EFX, 5 min cool down, stretch

Meal2:
Protein shake (post workout)
Meal3:
1/2cup steak, 1/2cup rice, green and red pepper
1liter water
Meal4:
2tbsp hummus, 1 ww pita
Meal5:
Chicken brest, 1/2 brocclli
Meal6:
3arrowroot cookies (my lil treat)

1610 Cal
179.5g protein
147.2g carb
34g fat

[Car_Car]

Friday March 11
Meal 1:
Protein shake
Meal2:
3 egg whites, 2 slices of skim milk cheese, on a english muffin
Meal 3:
1 cup of chicken, 1/2 cup rice
Meal 4:
1/2 cup trail mix

Exercise:
10min walk on 5% incline, 4.3mph
Shoulders: reverse pec deck: 45lbs, 8@ 2
front lat raise: 10lbs, 8@2
seated DB press: 12.5lbs, 8@2

Triceps: skullcrushers: 20lbs, 8@2
cable pulldown: 30lbs, 8@2

Abs: machine: 95lbs, 10@2
sidebends: 17.5lbs, 10@2

Calf raise: 90lbs, 15@3

Meal 5: chicken breast and corn
Meal 6: 3 arrowroot cookies

1795 Cal
153.5g Protein
200g Carb
58.4 g Fat

Wow, the who know that unsalted trail mix had soooo many carbs and calories, well ill never eat that again, thats more like a cheat meal then anything else. Pretty good workout today, i felt as though i could have done a few more exercises though, felt all pretty quick. I did up my weights, im just weak in my arms thats why they are still low.

I guess thats all for today untill tommorrow :D

[aprilai]

Abs: machine: 95lbs, 10@2

stay away from the ab machines. these machines are not very effective and are not better than any other free-range ab exercises out there. you can replace them with reverse crunches and hanging leg raises. they are much better if you want direct ab exercises.

you can make your own trail mix. just mix some dried fruits and nuts together. they are good on the go, but i wouldn't replace them for a real meal.

[terracotta]

Bump Aprilai.. Oh and stay away from side bends or any other exercise for your obliques. They will widen your waist and make you appear more blocky and less curvy.

[Car_Car]

Aprilai - thanks, ill cut the machine out asap, and as for the trail mix, well it is unsalted a blend of almonds, sunflower seeds, rasins and peanuts, all unsalted, but i looked up up on fitday.com and i was shocked at its content, so ill just try to stay away.

terracotta - thanks for the advice, last thing i want to do is to look blocky, i just thought that it would help my obliques more....maybe help with the lil love handles on the waist ;)

How does the rest of the routine look?? im still pretty new and unsure i suppose

thanks for everything

[Car_Car]

Wednesday March 16

I know i havent posted in a while, its been a crazy few days, first i went to a formal at my university on saturday night, but i did do cardio on saturday, then i went to my sisters fashion show in london, ON on sunday night and didnt get home till so late. Then on monday and tuesday the internet was down and i was so busy at school i couldnt get it going again until today.
So needless to say, i haven't been at the gym since saturday :( bad me, so im making up for it in my eating just hoping to see some results soon :)

So this was today:
Meal 1: Protein Shake (pre workout)
Legs:
Squats(on smith machine): 80lbs, 8@2
Sumo Squats: 17.5lbs, 8@2, i think im going to up the weight on this, i wasn't feeling to failure
Leg press: 120lbs, 8@3, should i up this more since i can do 3 sets?? or up the reps?
Lunges (smith machine): 70lbs, 8@2
Calf Raise: 100lbs, 10@3
Biceps:
BB curl: 20lbs, 12@2
DB curl: 10lbs, 8@2
Cable Curl: 30lbs, 8@2 (think im going to up the weight on this one too, felt to easy)
Abs:
curls on swiss ball: 15@2
reverse crunch: 20@2
Obliques (on rebok core training thing) 12@2

Warm up: 15min treadmill, 40% incline, 4.2mph, 3min cool down

Meal2: Protein shake (post workout)
Meal 3: 2 egg white omlette with 20g of skim milk chesse and 16 crispy minis (i know i just had a craving and they are not to bad..and taste great :))
Meal 4: whole wheat pita and hummus
Meal 5: home made chilli, minus the kidney beans, they dont agree with me ;)
Meal 6: 3 arrowroot cookies


I was wondering, if anyone is reading this, im using absolute whey protein, is there a difference between whey protein and isoprotein?? I herd that whey is more for bulking and iso is more for leaner muscle...any comments or suggestions?? Plus ive been using milk in mine and adding yoguhrt, would it make a difference in taste if i used water??

Sorry for all the questions, guess i just really want to get this right and get into it.
Till tommorrow, keep on smilin

[Car_Car]

Hello all,
Happy Thursday to everyone. I fought though the morning cramps and back pains this morning and kicked my own ass into the gym. So here it was

Meal 1: Protein shake (pre workout)

Workout: Cardio, 45min on the EFX

Meal 2: Protein shake (post workout)
Meal 3: 1 cup of carrots, a cup of apple sauce, 6 low fat graham crackers and low fat peanut butter, water ( had NOTHING left in the house what so ever)
Meal 4: popcorn, low fat ( i just had that salty craving)
Meal 5: veal and corn, 1 cup of skim milk
Meal 6: protein pudding

I had a quick question, if anyone is reading this, ive increased my weights to gain muscle mass, but i also want to lose the fat thats covering everything, i dont want my legs to get any bigger, i really want them to get leaner and more defined as with the rest of me, but to gain strength. Am i going about this the right way by increasing my weights??
Thanks alot and till tommorrow,
Keep smiling :D

[Car_Car]

Friday March 18

Meal 1: Protein Shake
Meal 2: Egg white sandwhich, on whole weat with skim milk cheese
Meal 3: 1 cup of turkey and 1/2 cup of rice 8 crispy minis
Work out: 25 min EFX
Shoulders: DB front raise, 12.5lbs, 8@2
DB seated lat raise: 10lbs, 8@2
Wide grip pull down: 40lbs, 8@2
Triceps:
Skull crushers: 20lbs, 8@2
cable pull downs: 30lbs, 8@2
Calfs: 100lbs, 10@3
Meal 4: whole weat pita with 2 tbps hummus
Meal 5: chicken and graden salad with 1 cup of milk
Meal 6: protein pudding

I had a light day at the gym today, I was super tired from school today, fridays are my longest days, imagine that :) But i still made it, so far the eating has been great too. Im going to add some HIIT into my cardio and test the old shins up for running in my cardio days, runing helps my legs tone up so much faster. Anyways, tommorrow is cardio so ill see how my shins hold up. Untill then

Keep smiling :D

[kkapp]

Car Car
I am no expert, but just to go by what I have learned so far. Yes you should continue to lift heavy, you are building the muscles, which will increase your metabolism, and then after the muscle building, your legs will begin to get definition. I am in the similar situation with my legs, and that is what I am doing. So keep going strong.
Karla

[Car_Car]

Car Car
I am no expert, but just to go by what I have learned so far. Yes you should continue to lift heavy, you are building the muscles, which will increase your metabolism, and then after the muscle building, your legs will begin to get definition. I am in the similar situation with my legs, and that is what I am doing. So keep going strong.
Karla

Thanks kkapp,
I think your right, i was just worrying about my legs getting any bigger, because they definatly dont need that by far, lol. Keep going with your routine i know its going to work out for both of us, i really cut back on my exercises and just concentrated on the basics really heavy and really slow, is that what you do???
Keep up the great work kkapp, heres hoping for hte both of us

[Car_Car]

Saturday March 19

Work out: 30min run on the treadmill (boy did it feel good, not a sign of the shin split, so ill be changing up my cardio)

Meal 1: Yoguhrt
Meal 2: whole wheat pita and hummus dip (2tbsp)
Meal 3: Steak, broccli and a small potato, 1cup of skim milk
Meal 4: cheat meal----apple blossum
Meal 5: protein pudding (if im still hungrey)

Oh and lots and lots and lots of water. I know it wasn't the best meal day, i was running around all day getting my paintball stuff in order, so i fit in what i could.

Untill tommorrow, keep smiling :D

[Car_Car]

Sunday March 20

Meal 1: protein shake

Paintball (team practice) 8am-12

Meal 2: 2 graham crackers with low fat peanut butter 6 cripsy minis
Meal 3: whole wheat pita with 2 tbsp hummus
Meal 4: chicken with 1/2 cup rice
Meal 5: protein pudding

Practice was good today, got bunkered at the end in the face which created a massive headache, which is why lunch was so small, totally lost my appetite. Anyways, i nursed my bruises and im back. This week im done school super early on mondays so im switchin that to chest back and abs and taking next sunday as a rest day, acutally this goes for the next 2 weeks :D

[Car_Car]

Wow i didnt realize it had been SOOOOOO long since i have posted, at least i have everything written down for the week.

Monday March 21
meal 1: slim fast shake (i ran outta protein powder so i had to make due)
meal 2: choclate milk
meal 3: 2 egg whites, skim milk cheese, 12 crispy minis, water
GYM:
Chest: pec deck: 30lbs, 10@2
incline DB flye: 10lbs, 10@2
BB bench press: 25lbs, 10@2
Back: cable row: 45lbs, 10@2
lat pull down: 40lbs, 10@2
SLDL: 30lbs, 10@2
Calves: 100lbs, 10@2

30 min run
meal 4: whole wheat pita with hummus (2tbsp)
meal 5: chicken
meal 6: protein pudding

Tuesday March 22:
meal 1: protein shake
meal 2: 2 egg whites, skim milk cheese, on a whole wheat pita
meal 3: turkey on 12 grain bun, water
meal 4: protein pudding

no workout today, wasn't feelin well after labs today, i had a massive headache, it was all that cholorform

Wednesday March 23:
meal 1: protein shake
GYM:
Legs: squats: 80lbs, 8@2
lunges: 70lbs, 8@2
calves: 100lbs, 10@3
leg press: 120 lbs, 8@2
sumo squats: 20lbs, 10@2
Biceps: BB curl: 20lbs, 8@2
DB curl: 10lbs, 8@2

35min treadmill, 5.0 incline, 4.2 mph

Thursday March 24:
meal 1: protein shake
meal 2: 2 egg whites, skim milk cheese, whole wheat english muffin, 12 crispy minis
meal 3: protein bar, carrots
meal 4: protein bar
meal 5: chicken withi pickles, 1 cup of skim milk
I didnt workout today after school because i had a migrane from my test today, i know excuses excuses
the only good thing is im down a pound, pants are fitting better, not that much but im getting there. I also decided to start training for a 5 k race. So my cardio will be up alot more, does anyone have any suggestions about how to keep the muscle mass??

Anyways have a happy easter weekend, those that celebrate, and dont eat to much choclate :D

[Car_Car]

Friday March 25

Bodyflow class for a hour, 15 min on the treadmill at 5% incline, 4.2mph

meal 1: lowfat muffin with a cup of skim milk
meal 2: beef hamberger, milk and a few french fries, baked
meal 3: protein pudding

ya well i kinda got a lil tied up today so i skipped a few, well alot of meals, i know bad me. Still down the pound, that god and hers hoping for a lot more :D Starting to see the defination coming out on my legs. My back is starting to get a little bit better, the defination in my shoulders is doing better to, but these are just the little things that ive noticed. I need to get alot more strickt on my diet though.

[terracotta]

Wow i didnt realize it had been SOOOOOO long since i have posted, at least i have everything written down for the week.

Monday March 21
meal 1: slim fast shake (i ran outta protein powder so i had to make due)
meal 2: choclate milk
meal 3: 2 egg whites, skim milk cheese, 12 crispy minis, water
GYM:
Chest: pec deck: 30lbs, 10@2
incline DB flye: 10lbs, 10@2
BB bench press: 25lbs, 10@2
Back: cable row: 45lbs, 10@2
lat pull down: 40lbs, 10@2
SLDL: 30lbs, 10@2
Calves: 100lbs, 10@2

30 min run


Wednesday March 23:
meal 1: protein shake
GYM:
Legs: squats: 80lbs, 8@2
lunges: 70lbs, 8@2
calves: 100lbs, 10@3
leg press: 120 lbs, 8@2
sumo squats: 20lbs, 10@2
Biceps: BB curl: 20lbs, 8@2
DB curl: 10lbs, 8@2

35min treadmill, 5.0 incline, 4.2 mph


There is too much volume in your workouts. Since you are preparing for a run I won't recommend you drop the cardio (obviously). Keep your weight and cardio sessions down to 1 hour. This means if you are doing 35 minutes of cardio after your workout you only do 25 minutes of weights first.

The other alternative is to do the cardio at least 6 hour removed from the weightlifting session.

You can simplify things greatly and save yourself time in the gym. eg:

Chest: BB bench press: 25lbs, 6-10@5 (first set warmup)
Back: lat pull down: 40lbs, 10@4 (first set warmup)
SLDL: 30lbs, 10@2
Calves: 100lbs, 10@2

Legs: squats: 80lbs, 8@5 (first set warmup)
calves: 100lbs, 10@3
sumo squats: 20lbs, 10@2 OR 2 sets of lunges
Biceps: BB curl: 20lbs, 8@2
DB curl: 10lbs, 8@2

I'm kindof wondering about the strange split.. but with the one you have the above is my suggestion.

edit: don't do more than 4 sets for biceps or triceps. Your ab work is probably fine.

[terracotta]

Friday March 18

Shoulders: DB front raise, 12.5lbs, 8@2
DB seated lat raise: 10lbs, 8@2
Wide grip pull down: 40lbs, 8@2
Triceps:
Skull crushers: 20lbs, 8@2
cable pull downs: 30lbs, 8@2
Calfs: 100lbs, 10@3

Keep smiling :D
This workout is ok.

[Car_Car]

anything i could do to make it better??

[terracotta]

anything i could do to make it better??

I'd recommend doing legs by themselves and chest/back not in the same workout.

(R=rest or cardio and/or abs)
So Legs/R/push/R/pull/R/R or legs/R/push/R/pull/R/arms

Anyways.. if you decide to change it you can post your idea and I'll look it over.

If you have a specific reason for your current split just tell me.

[Car_Car]

I'd recommend doing legs by themselves and chest/back not in the same workout.

(R=rest or cardio and/or abs)
So Legs/R/push/R/pull/R/R or legs/R/push/R/pull/R/arms

Anyways.. if you decide to change it you can post your idea and I'll look it over.

If you have a specific reason for your current split just tell me.


I dont think i really understand how that works, does the R mean a different day?? and whats the push and pull?? Ive never really understood this. I dont have specific reasons for this split so if you have any suggestions at all im way more the happy to hear

[kkapp]

Car,
what I think terracotta means is
each day is separated by a "/"
So first day to legs
next day, R= rest or do cardio
next day push, which is doing the push muscles (i.e. chest and triceps)
next day, rest or cardio
next day pull, back and biceps
next day, rest or cardio
next day, rest or cardio


Get it???

[terracotta]

Car,
what I think terracotta means is
each day is separated by a "/"
So first day to legs
next day, R= rest or do cardio
next day push, which is doing the push muscles (i.e. chest and triceps)
next day, rest or cardio
next day pull, back and biceps
next day, rest or cardio
next day, rest or cardio


Get it???

yep that's what I meant

[Car_Car]

oooooooooohhhhhhhhhhhhhhh, im a idiot, i totally get it now. Ill change up my routine then if you think that would work better.
Do you know how accurate mybodycomp.com is?? i just started using it, i thought it would be better to help track my progress because all i have right now is my scale.

Just to throw this is, how does my diet look?? Any other suggestions, im like a little sponge just soaking up info. THank you soooooo much

[terracotta]

I think mybodycomp.com can be up to 10% over on bf%.. it's ok for tracking measurements over time though.

[MsJewels]

Do you know how accurate mybodycomp.com is?? i just started using it, i thought it would be better to help track my progress because all i have right now is my scale.
At first I didn't think it was very accurate, but after getting my bf% tested using two other methods, I've got to say that it's actually not too far off. Either way, it's useful to watch your progress, as long as you're consistant with how you measure yourself.

[Car_Car]

Interesting, how often do you guys measure yourselfs?? Once a week or once every 2 weeks??

Anyways today wasn't a very good day, still havent' been feeling well from the weekend. So i haven't eaten much today and i didnt go to the gym.

I deicded to change my routine as per some advice ;)

So it will kinda look like this:

Monday: rest day
Tueday: cardio, HIIT, i decided to put some in, abs
Wednesday: legs
Thursday: cardio, HIIT, abs
Friday: Shoulders and back
Saturday: HIIT, abs, maybe just some cardio instead of HIIT, who knows
Sunday: Chest, tris, bis

How does that look?? I think im going to detox this week, i feel so disgusting from easter, been feeling really sick for the past few days so ill be eating alot of veggies, fruit and egg whites, rice, and water, not alot of milk.

[terracotta]

If you are doing deadlifts (I can't remember if you were) switch tuesday with wednesday.. you want 2 rest days between deadlifts and squats. As well the day after legs should be a no cardio day. Other than that you are fine.

[MsJewels]

I'm aiming to measure improvement every month, but if you want to do it every two weeks than that's good too.

[Car_Car]

thanks for the great advice,
terracotta, i am doing deadlifts for my back, just started. So you suggest doing legs on tuesday and a rest day on wednesday, cardio tuesday and so on??

Tuesday March 29

Cardio: 25min run, 10 min HIIT, wow, HIIT is crazy, i sure did feel it, and im really glad i didnt eat before it

meal 1: protein shake
meal 2: garden salad, water
meal 3: 1 cup grapes, 1 cup carrots, water
meal 4: pita and hummus (2 tbsp)
meal 5: rice and sweet potatoes
meal 6: trail mix

Since ill be detoxing for the next week to week and a half, ill be getting most of my calories from trail mix.
I guess thats about it, im going to do legs tommorrow and take in terracottas suggestion for switching next week :D

[terracotta]

Monday: cardio, HIIT, i decided to put some in, abs
Tueday: legs
Wednesday: rest
Thursday: cardio, HIIT, abs
Friday: Shoulders and back
Saturday: HIIT, abs, maybe just some cardio instead of HIIT, who knows
Sunday: Chest, tris, bis

That's what I meant..ok and make sure you do back before shoulders.. specifically do the deadlifts first on back/shoulders day.

[Car_Car]

Wednesday March 30

didnt do to well today...so id rather not post what i ate ;) still not feeling 100% so im going to bed early. Im going to make up for my lack of leg workout today and do it tomorrow morning with a lil bit more cardio. Back on track tommorrow.
Terracotta, thanks for the advice, i need to modify that a bit cause i have wednesdays off of school so thats why i do my legs on that day. What do u suggest to do first on leg day?? i usually do leg press, then squats, lunges sumo squats and calf raises. Whta do you think??

[terracotta]

Wednesday March 30

didnt do to well today...so id rather not post what i ate ;) still not feeling 100% so im going to bed early. Im going to make up for my lack of leg workout today and do it tomorrow morning with a lil bit more cardio. Back on track tommorrow.
Terracotta, thanks for the advice, i need to modify that a bit cause i have wednesdays off of school so thats why i do my legs on that day. What do u suggest to do first on leg day?? i usually do leg press, then squats, lunges sumo squats and calf raises. Whta do you think??

Just shift everything down so wednesday is legs then..

do

squats (5 sets, first 2 warmup), sumo squats (3 sets), lunges (3 sets), calf raises (3-5 sets)

or sumo squats (5 sets, first 2 warmup), leg press (3 sets), lunges (3 sets), calf raises (3-5 sets)

there is no need to to squats, sumo squats and leg press

[Car_Car]

Thursday March 31

meal 1: protein shake
meal 2: 3 eggwhites, water
meal 3: 1 cup rice, 1 cup carrots, water
meal 4: whole wheat pita, 2 tbsp hummus
meal 5: chicken soup, 1 cup skim milk
meal 6: protein pudding

Workout:
35min on the treadmill, 10 min HIIT
Legs:
Squats: 80lbs, 8@2
Lunges: 70lbs, 8@2
sumo squat: 20 lbs, 10@2
calf raise: 100lbs, 10@3

Still not feeling 100%, i have no desire to eat at all, my energy is down too but im still not sleeping well. The run really helped to pick up my spirits. Hopefully tommorrow will be a better day.

Ive been tryin to get some protein down my mouth, thus the protein pudding, even that isnt sitting well though. Going to see the doctor tommorrow, so hopefully some good news.

Thanks for the advice terracotta, ill definatly switch that up for sure.

I think im going to take 10lbs off my squats, i think my form is suffering so ill test that out next week.
Thats all for tonight, i need to get some sleep

[Car_Car]

ok so ive totally fallen apart since easter, and i was supposed to go to a paintball tourny this weekend, like a pre season opener but it all fell through because of the freakish weather we are having in ontario. Anyways, my eating this week has be sooo bad and so has my working out and commitment. So ive been reading through everyones journal here, i gotta say im totally re inspiried. Tommorrow is a new day and im going to start it off right, well its really today but in anycase. Im going to pre cook all my stuff and make the protein bars posted in Helens journal.

Thanks for all the inspiration ladies, your journals are sooooooooo helpfull :D

[kkapp]

Hi car car,
I fell apart after Easter too, for about 3 days, but you have to pick yourself back up and get back into your routine!!!!
You can do it!!!
I am PM ing you in reply to your PM... I just wanted to catch up on your journal first!!!

[Car_Car]

thanks kkapp, im doing my best to pull myself off the choclate covered ground thats for sure. I ended up sleeping in sooooooooooooooo late today, its been all those late nights studying. But anyways, im still going to eat well, ill post it later on today and do some cardio later on.

[Car_Car]

Sunday April 3

meal 1: protein shake
meal 2: capaletti, about a cup, and 1 cup of skim milk
meal 3: protein pudding

45min run on the treadmill today at home, just ta steady little faster then a jog pace really. Felt good, stretched it out after and im feeling good, i should be good to go for tommorrow.

I didnt eat alot today because i slept in till noon, that was the biggest one and i just wasnt to hungrey.
Anyways, tommorrow is a better day, and im making those protein bars tonight too so that i have something to snack on during the drive home from school and to the gym :D

Have a great night

[Car_Car]

Monday April 4:
meal 1: protein shake
meal 2: 2 egg whites, a slice skim milk cheese, on a whole wheat english muffin
meal 3: bagle :( whops, i was running late
meal 4: protein bar (from helens journal)
meal5: lean steak 1 cup skim milk
meal 6: protein pudding

I really decided today that i NEED mondays off, they are always the worst days ever, espically today. Ill never understand chemistry teachers, but whatever. Anyways, im going to do my workout like this now as per some suggestions ;) thank you ladies once again, so here it is

Monday: rest
Tuesday: Cardio, HIIT, abs
Wednesday: Shoulders, back
Thursday: Cardio, HIIT, abs
Friday: chest, bi's, tris
Saturday: Cardio, HIIT, abs
Sunday: legs

how does that look???!?!?!?

[terracotta]

Monday April 4:
meal 1: protein shake
meal 2: 2 egg whites, a slice skim milk cheese, on a whole wheat english muffin
meal 3: bagle :( whops, i was running late
meal 4: protein bar (from helens journal)
meal5: lean steak 1 cup skim milk
meal 6: protein pudding

I really decided today that i NEED mondays off, they are always the worst days ever, espically today. Ill never understand chemistry teachers, but whatever. Anyways, im going to do my workout like this now as per some suggestions ;) thank you ladies once again, so here it is

Monday: rest
Tuesday: Cardio, HIIT, abs
Wednesday: Shoulders, back
Thursday: Cardio, HIIT, abs
Friday: chest, bi's, tris
Saturday: Cardio, HIIT, abs
Sunday: legs

how does that look???!?!?!?

This should work. Just make sure you do back before shoulders and switch the order of bi's and tri's each week.

I feel that way about fridays.

[Car_Car]

oh boy its been FOREVER since i posted...so sorry...the internet and computers totally went haywire and its just been a big mess...with a big old M.
Anyways last week was terrible, got into cruch time at school but ive definatly got it on track this week.
Ill post my meals tommorrow and my work out..its a cardio day..HURRAY...sorry for the like week and a half delay :D

[kkapp]

Hey Carley,
I was wondering what happened to you... are you feeling any better? I know for a while you weren't feeling very good.

How is the routine going? Are you lifting heavy? Are you taking measurments? Any results?

I want updates!!!!

[Car_Car]

hey kkapp,
its been nuts around here i swear im gonig to lose my mind soon, i have a final every day next week its going to suck LARGE. Anyways, today was a good day, it was pretty meh in the eating but its still good..i need to get more protein powder, and im going to start taking glucosamine for my knees, just as like a protection with all the running and sprinting drills im doing with my paintball team.
anyways today went like this

45 min run, took it fairly slow, im still pretty sore from paintball training on tuesday night
meal 1: protein shake
meal 2: bagle with natural pb (i know, but it was a pinch and the salad looked nasty)
meal3: protein bar
meal 4: chicken on whole wheat
10 min box jumps
meal 5: 2 oreos...whops...my bad :S

Im pretty sore from training...theres a ton of deep squats and whatnot that we have to do, and i haven't had a chance to make it to the gym so ive been running on my treadmill at home..ive been stayin late at school studying away being a hermit.
Anyways thats all for today, im definatly hittin up the gym tommorrow though get back on track .
Kkapp or anyone, what are some good plyometic drills for working on spriting'?? ive just started doing box jumps, but i mean i only startedtoday :D
Any suggestion are welcome
tommorrow will definatly be a better day
as for mesurements im down another pound..which is great, but ill be measuring at the end of next week :D so keep your fingers crossed :D

[Car_Car]

Friday April 15

Meal 1: protein shake
meal 2: protein bar

45min run (little faster then yesterday, my legs are feeling better)
20 min plyometircs
-5 min skipping
-20 box jumps
-1.5min skipping
-10 box jumps on one leg then switch
-1.5min skipping
-10 jumps with paintball gun, switchin hands = 20

meal 3: protein shake, apple sauce (unsweetened),10 crispy minis
meal 4: lean steak wraps
meal 5: protein pudding

so far its been a amazing day...until i saw the MASSIVE scratch on the rear bumper of my car, and i know i didnt hit anything, needless to say im pretty pissed off. Then some guy from another paintball team is talkin **** about me, so it kinda ruined my mood. I was all nice and focused for studying but now im all pissed off. Anyways the running is going good, i just got my skipping rope today and the plyometrics feel great after a nice run. Still not seeing much different. Going out on the weekend to get glucosamine and glutamine and a massive container of protein powder, choc protein powder just has thsi funky after taste.
Hopefully when i measure at hte end of next week ill be down a little...heres hoping

[Car_Car]

Saturday April 16

50 min running on empty (picked up the pace a bit today)
meal 1: protein shake, pure apple sauce (100ml)
meal 2: 16 crispy minis
meal 3: protein bar
meal 4: homemade pancakes
meal 5: skinny cow ice cream sandwhich :D

the run today felt amazing....really helped me concentrate on my chem studying today. But i got up at one point and my quad just seized up, and it hurts so bad i can barley stretch it out. So no legs tommorrow, that kinda pisses me off. Anyways, im going ot strectch more tonight and tommorrow and see how i do, i may drop in a yoga class

[Car_Car]

my quad was pretty sore this morning so i decided to take it easy and i just studied for my finals all day long. Pretty boring day all in all, and the cravins while i was studyin, wow it was crazy how bad i wanted choclate. Anyways i ended up havin a few choc covered almonds :S whops.
Tommorrow im going to see how my quad is and do some light cardio on the bike alot of stretchin and some abs.

[kkapp]

[QUOTE=Car_Car]Saturday April 16


meal 1: protein shake, pure apple sauce (100ml)
meal 2: 16 crispy minis
meal 3: protein bar
meal 4: homemade pancakes
meal 5: skinny cow ice cream sandwhich :D

CAR CAR... Is this all you ate on this day? It doesn't seem like you are enough nearly enough. Are you keeping track of your macros? I know you are really busy, but you still need to eat enough and this seems a little skimpy :)

[Car_Car]

unfortunatly yes that is all that i ate, i know it was way to little. Im working on that, im still in the mindset that less is more, even though i know better and my appetite decreases alot when im very stressed out.
My quad is feeling alot beter so im going to test the waters with it tommorrow with a little bit of light biking. So close to being done exams i can almost taste teh freedom :D