well needed jorunal

[sykwitit]

whatsup forum,

spent considerable time acquiring a knowledge base since my previous attempts all resulted in me quitting and yeah once a quitter always a quitter, hopefully this journal can keep me in check...i have all the motivation one can ask for just from the fact that I was seeing a tremendous amount of GAIN, the quitting issue came from other factors (school, work, fast food, partying etc...not expecting a interactive journal but since its on a public stage im opened to any criticism, if anything a good luck comment is really appreciated...stats, training, and etc coming soon

[sykwitit]

ok so I was on a sloppy bulk during the spring and was at 230-235 this past 4th of july...a fatass lifting heavy and eating junk when I found my love for cardio and began cycling and doing 3 to 5 mile runs the rest of the summer til the present, current stats...


age:21
weight:185
height: 6'3
chest: 40
arms: 12
waist: 35
bf %: coming soon


my #1 goal... get shredded and keep cutting and lift light(higher reps 10-12) until i reach my desired low bf% even though I want to be much bulkier, i was thinking about bulking right now but my current bf% is way too high and im afraid a sloppy bulk will haunt me again...goal # 2 (not any time soon) start a clean bulk and lift heavier (concentrated low reps 6-8)

[sykwitit]

Day 1 10/23/06

AM 3 Mile Run in the unforgiving heat

PM Chest 3 sets 10 reps for all bb benchpress, bb incline, bb decline, db flyes

ABS John Basedow Ab Workout # 1 with 500 hanging leg raises for lower abs

[sykwitit]

Day 2 10/24/06 Tuesday

AM Breezy cool morning reduced the suns affect 3 Mile Run

PM Triceps 3 sets 10 reps for all overhead db, db kickbacks,
push down machine

ABS off

[sykwitit]

Day 3 10/24/06 Wednesday

AM 2 Mile Run around a field (2 laps a mile) and going up 12 flights of Stairs
torn ACL made me avoid working out the legs, so im working them out for the first time since a whiiile 4 sets 8 rep for each Leg Press, Hamstring Curls, Quad curls, calves machine

PM ABS 100 crunches on the ab machine + john basedow workout #2

as far as nutrition, ive been eating clean and making sure i dont go above the cal mark i need to maintain

[sykwitit]

Day 4 10/26/06 Thursday

AM Way too sore to do anything.

PM 4 Mile Run

[sykwitit]

Day 5 10/27/06 Friday

AM Off
PM Biceps 3 X 10 21s, db curls, hammer curls, concentrated curls

[sykwitit]

Saturdays 10/28/06 1 Mile Run

[sykwitit]

Day 7 Sunday 10/29/06

AM 3 Mile Run

PM ABS john basedow workout # 3 + 300 hanging leg raises

[sykwitit]

Day 8 Monday 10/30/06

AM 4 Mile Run

PM Back DBPRESS, LAT PULL DOWN, BACK MACHINE 10X3

[sykwitit]

Day 9 tUESday 10/31/06

AM 3 Mile Run

[MISSINGLINK]

Good luck with your plan.

[Lencho]

Good luck with your plan.

x2.

[sykwitit]

much appreciated guys ^

Day 10 Wednesday 11/01/06

AM 3 Mile Treadmill 21min50sec ABS basedow workout #1


AM SHOULDERS db shoulder press, bb front raises, db side raises 8 X 4 ABS 500 hanging leg raises

[sykwitit]

Day 11 Thursday 11/02/06

AM 3 Mile Treadmill + hiit

[sykwitit]

Day 12 Friday 11/03/06


AM hiit on treadmill 10 min

as far as nutrition ive been on a 10 X BODYWEIGHT calorie diet eating lean hopefully it can continue because although my bf% is low, i want it a lil more lower before i start the clean bulk and go into training splits

[sykwitit]

Day 13 Saturday 11/04/06

took it off for birthday

[sykwitit]

Day 1 for splits will begin tomorrow 11/06/06... Monday: Biceps/Chest/Forearms Tuesday: Quads/Hams/Calves Wednesday: Shoulders/Triceps Thursday: Back/Lats/Traps

[sykwitit]

Day 1 11/06/06... Monday Biceps/Chest/Forearms

AM
1db hammer 2db preacher 3bb curls 4db incline bench
1db flyes 2bb bench press 3bb incline 4 db decline
db forearm bench rolls
for the most 3sets 8-10reps great morning of lifting
PM
basedow workout # 2 200 hanging leg raises

[sykwitit]

Day 2 11/07/06... Tuesday Triceps/Traps

AM
3 MILE treadmill run
triceps
1db extension 2db kickbacks 3 tricep machine 4dips
traps
1db shrugs 2bb shrugs
PM
3 MILE incline run on a high ass bridge

[sykwitit]

Day 3 11/08/06... Wednesday Back/Shoulders/Lats
AM
1db front raises 2db side raises 3db shoulder press

1t-bar 2db back press 3cable

10 min on treadmill

200lb ab machine 100reps

Lats and more abs tonight

[sykwitit]

basedow workout #3

nutrition has been great except for low calorie intake in the past few days, i cant be losing weight by starving myself but my appetite has been non existent

i will hold out on the legs due to reaggravating my knee with the torn acl by playing some sports last weekend

[sykwitit]

Day 4 11/09/06 Thursday
Lats
Cable pull down 3 sets 12 reps raised the weight by 10 pounds for each set

200 hanging leg raises + side bends 4 x 12 reps


lower back

Stiff Leg Barbell Good Morning 3 X 8



1.5 Mile treadmill run 10incline killer!

[sykwitit]

Day 5 11/10/06 Friday

Cardio

I have never attempted to raise my hiit cardio more then 10 min because I stretch the 'high intensity' part of it to a dead sprint, I will attempt 15-20 min today. Then basedow workout # 1.

[Guns_MacGruder]

Hey man.

I'll check out your journal once in a while if I see it. We have about the same stats. I'm 6'3 and weigh around 185 too. I'll be curious to see your progress.

Question: How do you change the color in posts? I noticed a lot of red lol.

[sykwitit]

I ended up doing 20 min of hiit cardio, Saturday and Sunday OFF
finally cheated on my diet and ate some good ass four cheese pasta :) today
back to work tomorrow starting 5x5

For Guns...



[color=red*]Enter text here[/color*]


without the *

[Guns_MacGruder]

I ended up doing 20 min of hiit cardio, Saturday and Sunday OFF
finally cheated on my diet and ate some good ass four cheese pasta :) today
back to work tomorrow starting 5x5

For Guns...



[color=red*]Enter text here[/color*]


without the *


Thanks. Repped.