XBam BamX's workout journal

[XBam_BamX]

Diet:

9:00am-1 cup of Kashi Go Lean cereal with 1/2 cup of skim milk, 4 eggs (1 whole, 3 whites scrambled).

9:00-1 apple, 15 almonds.

12:00pm-8oz. of boneless/skinless shredded chicken breast with salsa, 2 oranges.

2:30pm-5oz. of canned chicken on 2 whole grain rice cakes.

4:00pm- 2 scoops of Cytosport MuscleMilk in 12oz. of water.

4:30-6:00pm-BI/TRI/ABS/Training.

6:15pm-Chicken stir fry (12oz. rice, 12oz. chicken, 4oz. pinnapple, a few water chestnuts)

8:30pm-8oz. low-fat cottege cheese, 1 apple.

Training Regimen For sunday 3-9-09:

BICEPS:

Seated Preachure Curls-4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 85lbs, 1 set of 8 reps at 100lbs, 1 set of 12 reps at 70lbs.

Standing EZ Bar Curls-4 sets, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 65lbs, 1 set of 8 reps at 70lbs, 1 set of 12 reps at 60lbs.

Seated Cable Curls-4 sets, 1 set of 12 reps at setting 10 each hand, 1 set of 10 reps at setting 12 each hand, 1 set of 12 reps at setting 14 each hand, 1 set of 12 reps at setting 10 each hand.

Standing Cable Curls-4 sets, 1 sets of 12 reps at 25lbs, 1 sets of 10 reps at 30lb, 1 set of 8 reps at 35lbs, 1 set of 12 reps at 25lbs.

Hammer Curls-4 sets, 1 sets of 12 reps at 30lbs, 1 sets of 10 reps at 35lb, 1 set of 8 reps at 40lbs, 1 set of 12 reps at 30lbs.

Rope Hammers-4 sets, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 65lbs, 1 set of 8 at 70lbs, 1 set of 12 reps at 60lbs.

TRICEPS:

Tricep Rope Pressdowns intertwined with curls of same reps from each set with 20lbs dumbells-4 sets, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 70lbs, 1 set of 8 reps at 80lbs, 1 set of 12 reps at 60lbs.

Bent Over Cable Extensions-4 sets, 1 set of 12 reps at 90lbs, 1 set of 10 reps at 95lbs, 1 set of 8 reps at 100lbs, 1 set of 12 reps at 90lbs.

Skull Crushers-4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 75lbs, 1 set of 8 reps at 80lbs, 1 set of 12 reps at 70lbs.

Cable Pushdowns (shortbar)-4 sets, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 115lbs, 1 set of 8 reps at 120lbs, 1 set of 12 reps at 110lbs.

Reverse Grip Pulldowns(shortbar)-4 sets, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 65lbs, 1 set of 8 reps at 70lbs, 1 set of 12 reps at 60lbs.

FOREARMS:

Seated Wrist Curls: 4 sets of 25 reps with a 50lb BAR.

Behind the Back Wrist Curls: 4 sets of 20 reps with a 70lb BAR.


ABS:

Lying Leg Lifts- 3 sets of 20 reps.

Cable Crunches- 3 sets of 40 reps at 50 lbs, twisting side to side for first 20 reps for obliques.

Had a great day at the gym today! Tommorrows SHOULDERS/ABS/CARDIO!!! I have to make sure I get in that cardio!

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[XBam_BamX]

Diet:

7:00am- 2 cup Kashie Go Lean cereal with 1/2 cup skim milk,4 eggs (1 whole 3 whites scrambled).

9:00am-1 apple, 15 almonds.

12:00pm-8oz. of boneless/skinless chicken breasts, 2 apples, 1 cup of corn.

2:30pm-5oz. of canned chicken on 2 whole grain rice cakes.

3:30pm-2 scoops of Cytosport MuscleMilk in 12oz. of water.

3:30pm-4:30pm-SHOULDERS/ABS Training.

5:30pm-8oz. of pork tenderlion and a couple bites of my girlfriends steak, 1 cup of corn, 1 cup of bean and ham soup.

8:00pm-1/2 serving of Nitro Core 24 in 4oz. of water.

9:30pm-1/2 cup of non-fat cottege cheese.

Training Regimen For sunday 3-10-09:

SHOULDERS:

Lateral Raises Using Cables (Behind the back)-4 sets, 1 set of 12 reps at 10lbs, 1 set of 10 reps at 15lbs, 1 set of 8 reps at 20lbs, 1 set of 12 reps at 10lbs.

Hammer Strength Shoulder Press-4 sets, 1 set of 12 reps at 130lbs, 1 set of 10 reps at 150lbs, 1 set of 8 reps at 170lbs, 1 set of 12 reps at 130lbs.

Shoulder Press Machine-4 sets, 1 set of 12 reps at 100lbs, 1 set of 10 reps at 110lbs, 1 set of 8 reps at 120lbs, 1 set of 12 reps at 100lbs.

DB Presses-4 sets, 1 set of 12 reps at 45lbs in each hand, 1 set of 10 reps at 50lbs in each hand, 1 set of 8 reps at 60lbs each hand, 1 set of 12 reps with 45lbs in each hand.

Front Lateral Raises-4 sets, 1 set of 12 reps at 20lbs in each hand, 1 set of 10 reps at 25lbs in each hand, 1 set of 8 reps with 30lbs in each hand, 1 set of 12 reps at 20lbs in each hand.

Rear Delt Machine Using Cables-4 sets, 1 set of 12 reps at 95lbs, 1 set of 10 reps at 100lbs, 1 set of 8 reps at 105lbs, 1 set of 12 reps at 95lbs.


Upright Rows (Using cables and a short bar)-4 sets, 1 set of 12 reps at setting 6 each hand, 1 set of 10 reps at setting 8 each hand, 1 set of 8 reps at setting 10 each hand, 1 set of 12 reps at setting 6 each hand.

Barbell Shrugs-4 sets, 1 set of 12 reps at 185lbs, 1 set of 10 reps at 205lbs, 1 set of 8 reps at 215lbs, 1 set of 12 reps at 185lbs.

DB Shrugs-4 sets, 1 set of 12 reps at 55lbs, 1 set of 10 reps at 65lbs, 1 set of 8 reps at 75lbs, 1 set of 12 reps at 55 lbs.

Abs:

Hanging Leg Lifts-3 sets, 1 set of 15 reps, 1 set of 10 reps, 1 set of 5 reps.

Decline Crunches- 3 sets of 30 reps, twisting from side to side for the first 15 reps of each set to hit the obliques.

Today was awesome! I got to the gym I had a blast. As I have listed up there I threw in a new exercise, rear delts, LOVED IT! Did'nt do cardio today either and it was a decision I felt to be very difficult. I have decided to go back to cardio 1 day a week for the following reasons:
1. I hate it!
2. I will be tweeking my routine a 'bit'.
3. I am loosing wieght easier than I am putting on muscle.
4. Most importantly, I feel I don't need much cardio right now but if I feel that changes I will bump it back up.

Just a little trail and error, if I don't need to run than why burn themuscle doing it?!?

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[XBam_BamX]

Diet:

7:00am-1 cup of Kashi Go Lean cereal in 1/2 cup of skim milk,
4 eggs (3 egg whites and 1 whole scrambled).

9:00am-1 apple, 15 almonds.

12:00pm-8oz. boneless/skinless chicken breast, 2 apples, 1 cup of corn.

2:30pm- A light spread of natural PB on 2 whole grain rice cakes.

3:30pm-2 scoops of CytoSport MuscleMilk in 12oz. of water, 1 banana.

4:45pm-5:30pm-ABS Training.

6:30pm-12oz. of boneless/skinless chicken breast chopped and mixed with 1 cup of brown rice, 1 cup of black beans.

9:30pm-1/2 cup of non-fat cottege cheese.

Training Regimen For Wednesday 3-11-09:

ABS:

Lying Leg Lifts- 3 sets, 2 sets of 20 reps, 1 set of 20 reps with a twisting motion.

Planks- 3 sets of 45sec, each set consists of plank, side plank(each side).

Seated Cable Crunch- 6 sets, 1 set of 40 reps at setting 6, 1 set of 40 reps aat setting 8, 1 set of 40 reps at setting 10, 1 set of 40 reps at setting 6, 1 set of 40 reps aat setting 8, 1 set of 40 reps at setting 10.

Cable Crunch- 3 sets of 40 reps at 50lbs.

Standing Oblique Twist Using Cables- 3 sets of 20 reps at 25lbs (each side).

Oblique Side Bends Using Cable- 3 sets each side, 1 set of 20 reps at 30lbs, 1 set of 20 reps at 35lbs, 1 set of 20 reps at 50lbs.

Hanging Leg Raises- 3 sets of 10 reps.

Well Today was awesome! Nothing better than a good ab workout! I guess I should explain myself for this sudden change in routine...I will be switching up my routine next week to be working out during the week and taking the weekend off. But anyways...until next time

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[XBam_BamX]

Diet:

7:00am-1 cup of Kashi Go Lean cereal in 1/2 cup of skim milk,
4 eggs (3 egg whites and 1 whole scrambled), 10oz. coffee.

9:00am-1 apple, 1 scoop of CytoSport MuscleMilk in 6oz. of water.

12:00pm-8oz. boneless/skinless chicken breast, 2 apples, 1 cup of corn.

2:30pm- A light spread of natural PB on 1 banana.

3:30pm-1 scoop of CytoSport MuscleMilk in 6oz. of water, 2 oranges.

4:00pm-4:45pm-CARDIO/ABS Training.

5:00pm- 1 scoop of Vanilla Whey protien and 1 tbls of Ovaltine non-fat chocolate malt mix in 8oz. of water.

6:30pm-12oz. of boneless/skinless chicken breast chopped and mixed with 1 cup of brown rice.

9:00pm-1 cup of non-fat cottege cheese.

Training Regimen For Thursday 3-12-09:

CARDIO:

1 mile around the track.

ABS:

Hanging Leg Lifts- 3 sets of 15 reps.

Machine Crunch- 3 sets of 30 reps at 80lbs, 3 sets of 30 reps at 90lbs.

Cable Crunch- 3 sets of 40 reps at 50lbs twisting from side to side for the first 20 reps.

Today I decided to get in 'bit' of cardio in before I cut it out for awhile...which I'm still not sure I am going to do. Anyways I am very proud of the progress I have made and will continue to push myself hard as ever! Tommorrow is LEGS can't wait!!!

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[XBam_BamX]

Diet:

7:00am-1 cup of Kashi Go Lean cereal in 1/2 cup of skim milk,
4 eggs (3 egg whites and 1 whole scrambled), 10oz. coffee.

9:00am-1 apple.

12:00pm-8oz. boneless/skinless chicken breast, 2 apples, 1 cup of corn.

2:45pm- A light spread of natural PB on 1 banana, 2 scoop of CytoSport MuscleMilk in 12oz. of water.

3:15pm-4:45pm-LEGS/ABS Training

5:00pm- 2 scoops of Vanilla Whey protien and 2 tbls of Ovaltine non-fat chocolate malt mix in 16oz. of water.

6:30pm-12oz. of steak, 1 medium sweet potato, bowl of brocolli

9:00pm-12oz. of green tea.

Training Regimen For Thursday 3-13-09:

Legs:

Leg Extensions: 5 sets, 1 set of 20 reps at 80lbs, 1 set of 15 reps at 95lbs, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 125lbs, 1 set of 8 reps at 140lbs.

Leg Press: 4 sets, 1 set of 12 reps at 250lbs, 1 set of 10 reps at 340lbs, 1 set of 8 reps at 390lbs, 1 set of 12 reps at 250lbs.

Horizontal Leg Press: 4 sets, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 125lbs, 1 set of 8 reps at 135lbs, 1 set of 12 reps at 110lbs.

Seated Hamstring Curls: 5 sets, 1 set of 20 reps at 40lbs, 1 set of 15 reps at 50lbs, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 70lbs, 1 set of 8 reps at 80lbs.

Standing Calv Raises: 5 sets, 1 set of 20 reps at 120lbs, 1 set of 15 reps at 130lbs, 1 set of 12 reps at 140lbs, 1 set of 10 reps at 150lbs, 1 set of 8 reps at 160lbs.

Seated Calv Raises: 8 sets, 1 set of 20 reps at 70lbs, 1 set of 15 reps at 90lbs, 1 set of 12 reps at 115lbs, 1 set of 10 reps at 135lbs....(Dropsets-next routine)-1 set of 10 reps at 135lbs, 1 set of 12 reps at 115lbs, 1 set of 15 reps at 90lbs, 1 set of 20 reps at 70lbs.

Abs:

Cable Crunch- 4 sets of 40 reps at 50lbs twisting from side to side for the first 20 reps of each set to hit the obliques.

Machine Crunch- 4 sets of 30 reps at 70lbs, 3 sets of 30 reps at 80lbs.

Decline Oblique twists- 4 set of 20 reps (to each side) with a 10lb wieght.

Standing Oblique Twists- 2 sets (each side) of 20 reps at 20lbs.

AHHH today was great! Changed up my routine a little but liked it alot! Good way to end the week if you ask me! You can probably see that I have upped my ab workout; I will continue to do so as well. Gotta have them things POP!!
Everyone, have a good weekend, I will be taken mine off. Back in the gym on Monday, CHEST/ABS!

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[XBam_BamX]

Diet:

10:30am-1 cup Kashie Go Lean Crunch cereal with 1/2 cup skim milk,4 eggs (1 whole 3 whites scrambled).

11:00pm- 1 apple.

12:00pm-8oz. boneless, skinless chicken breasts, 2 apples.

3:00pm-1 banana with a light spread of natural PB., 2 scoops of CytoSport Muscle Milk in 12 oz. of water


6:30pm-Chicken and mushroom crepes, salad with egg and balsalmic vinigerete dressing.

7:30am-16oz. coffee.

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[LIVEWELL1234]

hey man like the journal, it gives me some ideas on my eating habits, i gotta change it up, it gets boring eating the same food after a while. me and you are the some height, but your trying to get cut, im trying to loose weight, and put some lean muscle on, keep up the hard work man!!

[XBam_BamX]

Diet:

10:30am-6 eggs (scrambled), 4 pieces of whole grain bread, 1 apple.

3:30pm-1 banana with a light spread of natural PB., 2 scoops of CytoSport Muscle Milk in 12 oz. of water

6:30pm-12oz. of boneless/skinless chicken breast chopped and mixed with salsa, 1/2 cup of corn, 1/2 cup of whole grain rice.

8:00pm- 1 can of tuna.

11:00pm-2 scoops of CytoSport Muscle Milk in 12 oz. of water.

AHHH can't wait to get into the gym tomorrow!!! taking the weekends off from now on is going to be a sweet yet bitter feeling for awhile. On one hand it was warm enough that I could get out and hit the links! Yeah thats right I got in a good 9 hole today! Though at the same time I was itchin' to get into the gym hahaha. Tommorrow is going to be intense!! CHEST/ABS tommorrow,

Oh, I ordered some wrist straps last night, so my grip won't give out before my abs on those leg lifts!! Just a heads up....this week is going to be INTENSE!!!

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[XBam_BamX]

Originally Posted by LIVEWELL1234

hey man like the journal, it gives me some ideas on my eating habits, i gotta change it up, it gets boring eating the same food after a while. me and you are the some height, but your trying to get cut, im trying to loose weight, and put some lean muscle on, keep up the hard work man!!

Thanks dude! I agree, eating the same everyday is'nt always great, but you have to keep it consistint to know whats going on. Cut out the variables you know. I too would love those lean pounds of muscle!

[XBam_BamX]

Diet:

7:00am-1 cup of Kashi Go Lean Crunch cereal with 1/2 cup skim milk, 1 scoop of CytoSport Muscle Milk in 6 oz. of water, 4 eggs (1 whole 3 whites scrambled).

10:30am-1 apple, 15 almonds.

12:00pm- 14oz. of boneless/skinless chicken breast, 2 apples.

2:00pm-1 banana with a light spread of natural PB, 2 scoops CytoSport Muscle Milk in 12 oz. of water.

2:30pm-4:30pm-CHEST/ABS Training.

5:00pm- Max&Erma`s Caribbean Chicken, Two grilled pineapple-soy marinated chicken breasts topped with
tropical fruit salsa. Served with herb rice and broccoli, 1 bowl of fruit (apples, grapes, pinnapple).

8:00pm-2 scoops of vanilla whey protien with 1tbls. of Ovaltine non-fat choclate malt mix in 12oz. of water.

Training Regimen For Saturday 3-16-09:

CHEST:

Bench Press-4 sets, 1 set of 12 reps at 175lbs, 1 set of 10 reps at 185lbs, and 1 set of 8 reps at 195lbs, 1 set of 12 reps at 175lbs.

Iso-Lateral Wide Chest Press-4 sets, 1 set of 12 reps at 200lbs, 1 set of 10 reps at 210lbs, 1 set of 8 reps at 220lbs, 1 set of 12 reps at 200lbs.

Seated Flyes (using cables)-4 sets, 1 set of 12 reps on setting 10, 1 set of 10 reps on setting 12, 1 set of 8 reps on setting 14, 1 set of 12 reps on setting 10.

Decline Bench Press-4 sets, 1 set of 12 reps at 135lbs, 1 set of 10 reps at 155lbs, 1 set of 6 reps at 175lbs, 1 set of 12 reps at 135lbs.

Incline DB's-4 sets, 1 set of 12 reps at 55lbs in each hand, 1 set of 10 reps at 60lbs in each hand, and 1 set of 8 reps at 65lbs, 1 set of 12 reps at 55lbs.

Seated Incline Chest (Cables)-4 sets, 1 set of 12 reps at 50lbs, 1 set of 10 reps at 60lbs, 1 set of 8 reps at 70lbs, 1 set of 12 reps at 50lbs.

Seated Chest Press Incline (Hammer Strength): 4 sets, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 120lbs, 1 set of 8 reps at 140lbs, 1 set of 12 reps at 110lbs.

ABS:

Cable Crunches- 4 sets of 40 reps at 50lbs

Lying Leg Lifts- 4 sets of 20 reps.

Today was GREAT! My stength is encreasing and as such I have been bumping up the wieght. As you can see I have thrown in a few new exercises, which I LOVED!, and I bumped up the weight MAJOR on the Iso-Press!!! VERY PROUD! I'm making big gains right now and am increasing my protien intake, which due to the type of protien I'm using at this time I will expect to see some wieght gains I'm sure. I do plan on however to lose the proposed wieght, if it should appear, not too long afterwrds! Tommorrow I will be doing Back/ABS Training.

Song of the week, Diary of Jane.

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[XBam_BamX]

Diet:

10:30pm-1 cup of Kashi Go Lean Crunch cereal with 1/2 cup of skim milk, 4 eggs (1 whole, 3 whites), 1 scoop of CytoSport MuscleMilkl in 6oz. of water.

9:00pm-1 apple, 15 almonds.

12:00pm-8oz. of boneless/skinless chicken breast chopped and mixed with salsa and 1 cup of corn, 2 apples.

2:30pm-1 apples chopped with some natural PB, 2 scoops of CytoSport MuscleMilk in 12oz. of water.

3:30pm-10oz. of canned chicken with salsa.

4:00-5:30pm-BACK/ABS Traning.

6:00pm- 16oz. of turkey, 1 cup of corn, 1 cup of brown rice.

11:00pm- 1 scoop of CytoSport MuscleMilk in 6oz. of water.

BACK Training:

Lat Pulldowns- 4 sets, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 115lbs, 1 set of 8 reps at 120lbs, 1 set of 12 reps at 110lbs.

Close-grip Lat Pulldowns- 4 sets, 1 set of 12 reps at 105lbs, 1 set of 10 reps at 110lbs, 1 set of 8 reps at 115lbs, 1 set of 12 reps at 105lbs.

Pull-ups- 4 sets to failure.

Straight-Arm Lat Pulldowns-4 sets, 1 set of 12 reps at 55lbs, 1 set of 10 reps at 60lbs, 1 set of 8 reps at 65lbs, 1 set of 12 reps at 55lbs.

Seated Rows-4 sets, 1 set of 12 reps at 140lbs, 1 set of 10 reps at 145lbs, 1 set of 8 reps at 150lbs, 1 set of 12 reps at 140lbs.

Compound Rows(using cables)-4 sets, 1 set of 12 reps at 50lbs, 1 set of 10 reps at 60lbs, 1 set of 8 reps at 70lbs, 1 set of 12 reps at 50lbs.

Hammer Rows-4 sets, 1 set of 12 reps at 130lbs, 1 set of 10 reps at 150lbs, 1 set of 8 reps at 170lbs, 1 set of 12 reps at 130lbs.


ABS:

Lying Leg Lifts- 4 sets of 20 reps.

Cable Crunches- 4 sets of 40 reps at 50lbs, twisting for forst 20 reps of each set.

Standing oblique twists- 4 sets (each side) of 20 reps at 20lbs.

Well as you can see I have bumped up the wieght like I said I would. BI/TRI/Forearms/Abs tommorrow can't wait as usuall! As you can see I also switched to cables on the Compound Rows, it's less wieght but man-o-man, it hit me hard!!! I'm excited to say, believe it or not, that I am running out of muscle milk. The reason I say this, is that, I will be using less "fatty" protiens, hince-plan on seeing some weight drop! I will also be posting a list of supps I recieved at the arnold, to show what I will be trying out, if I don't find anything that I absoulutely cannot live without I still Plan on adding some creatine to my diet. I can't wait to see what that does to my build!

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[RYANF1SHER]

Awesome journal man. I've really enjoyed looking over it. You've inspired me to start my own! Congrats on all you accomplished so far.. keep up the good work bro.

[XBam_BamX]

Originally Posted by RYANF1SHER

Awesome journal man. I've really enjoyed looking over it. You've inspired me to start my own! Congrats on all you accomplished so far.. keep up the good work bro.

Thanks a lot dude, I appreciate it! It really does help though, I have made such progress since I started mine, you just can't recess when you have this for anyone to see.

[XBam_BamX]

Diet:

7:00am-1 cup of Kashi Go Lean Crunch cereal with 1/2 cup of skim milk, 4 eggs (1 whole, 3 whites scrambled), 1 scoop of CytoSprt MuscleMilk in 6oz. of water.

11:00pm-8oz. of turkey breast, 2 apples.

1:00pm-Southwestern Salad with grilled chicken and low-fat balsalmic vinigerete dressing from McDonals! Minus those crappy frito things they put on it!

2:30pm-1 banana with a light spread of natural PB, 2 scoops of CytoSport MuscleMilk in 12oz. of water, 25grams of a Pure Protien Bar (Peanut Marshmellow Eclipse).

3:00-5:00pm- BI/TRI/ABS/Training.

5:10pm-1 banana, 1 Propel

6:00pm-8oz. of steak, 1.5 cups of rice, a-bunch of broccoli, 1/8 cup of cheese.

10:30pm- 1 scoop of CytoSport MuscleMilk in 6oz.

Training Regimen For Sunday 3-18-09:

BICEPS:

Seated Preachure Curls-4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 85lbs, 1 set of 8 reps at 100lbs, 1 set of 12 reps at 70lbs.

Standing EZ Bar Curls-4 sets, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 65lbs, 1 set of 8 reps at 70lbs, 1 set of 12 reps at 60lbs.

Seated Cable Curls-4 sets, 1 set of 12 reps at setting 10 each hand, 1 set of 10 reps at setting 12 each hand, 1 set of 12 reps at setting 14 each hand, 1 set of 12 reps at setting 10 each hand.

Standing Cable Curls-4 sets, 1 sets of 12 reps at 25lbs, 1 sets of 10 reps at 30lb, 1 set of 8 reps at 35lbs, 1 set of 12 reps at 25lbs.

Hammer Curls-4 sets, 1 sets of 12 reps at 30lbs, 1 sets of 10 reps at 35lb, 1 set of 8 reps at 40lbs, 1 set of 12 reps at 30lbs.

Rope Hammers-4 sets, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 65lbs, 1 set of 8 at 70lbs, 1 set of 12 reps at 60lbs.

TRICEPS:

Tricep Rope Pressdowns intertwined with curls of same reps from each set with 20lbs dumbells-4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 80lbs, 1 set of 8 reps at 90lbs, 1 set of 12 reps at 70lbs.

Bent Over Cable Extensions-4 sets, 1 set of 12 reps at 90lbs, 1 set of 10 reps at 95lbs, 1 set of 8 reps at 100lbs, 1 set of 12 reps at 90lbs.

Skull Crushers-4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 75lbs, 1 set of 8 reps at 80lbs, 1 set of 12 reps at 70lbs.

Cable Pushdowns (shortbar)-4 sets, 1 set of 12 reps at 80lbs, 1 set of 10 reps at 85lbs, 1 set of 8 reps at 90lbs, 1 set of 12 reps at 80lbs.

Reverse Grip Pulldowns(shortbar)-4 sets, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 65lbs, 1 set of 8 reps at 70lbs, 1 set of 12 reps at 60lbs.

FOREARMS:

Seated Wrist Curls: 4 sets of 25 reps with a 50lb BAR.

Behind the Back Wrist Curls: 4 sets of 20 reps with a 70lb BAR.


ABS:

Machine Crunches- 4 sets of 30 reps at 80lbs, 4 sets of 30 reps at 90lbs.

Decline Crunches- 4 sets of 30 reps, twisting for the first 15 reps of each set.

Lying Leg Lifts- 4 sets of 20 reps.

Had a great day at the gym today! I bumped up the weight on the rope pushdown, it was something I felt I needed to do, besides that everything remained fairly the same. Upping the weight on my back workout did WONDERS!! I can feel the soreness in my back now as I stretch the muscles. My lats are really sore and it feels so good. Tommorrows SHOULDERS and ABS!!!

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[LIVEWELL1234]

man really are you that perfect, you have to have a down day, idk, may be its harder for me idk

[XBam_BamX]

Originally Posted by LIVEWELL1234

man really are you that perfect, you have to have a down day, idk, may be its harder for me idk

Haha, yeah I have down days, It use to be that I would work out 6 days a week with thursday being my day off. I recently changed my work schedual and cut out my cardio day, since I'm trying to add muscle not run it off, and decided to go 5 days a week with two days off (the weekend).

[XBam_BamX]

Diet:

7:00am- 1 cup Kashie Go Lean Crunch cereal with 1/2 cup skim milk, 2 scoops of CytoSport MuscleMilk in 12oz. of water.

9:00am-15 almonds.

12:00pm-8oz. of boneless/skinless chicken breasts, 1 can of green beans.

2:30pm-2 scoops of MonsterMilk in 9oz. of water, 1 banana with 2tbls of peanut butter.

3:00pm-4:45m-SHOULDERS/ABS Training.

5:00pm- 2 pieces of white breas with jelly, 1 banana.

6:30pm-12oz. of boneless/skinless chicken, 1 cup of brown rice.

10:15pm- 10oz. of non-fat skim milk.

Training Regimen For sunday 3-19-09:

SHOULDERS:

Lateral Raises Using Cables (Behind the back)-4 sets, 1 set of 12 reps at 10lbs, 1 set of 10 reps at 15lbs, 1 set of 8 reps at 20lbs, 1 set of 12 reps at 10lbs.

Hammer Strength Shoulder Press-4 sets, 1 set of 12 reps at 130lbs, 1 set of 10 reps at 150lbs, 1 set of 8 reps at 170lbs, 1 set of 12 reps at 130lbs.

Shoulder Press Machine-4 sets, 1 set of 12 reps at 100lbs, 1 set of 10 reps at 110lbs, 1 set of 8 reps at 120lbs, 1 set of 12 reps at 100lbs.

DB Presses-4 sets, 1 set of 12 reps at 45lbs in each hand, 1 set of 10 reps at 50lbs in each hand, 1 set of 8 reps at 60lbs each hand, 1 set of 12 reps with 45lbs in each hand.

Front Lateral Raises-4 sets, 1 set of 12 reps at 20lbs in each hand, 1 set of 10 reps at 25lbs in each hand, 1 set of 8 reps with 30lbs in each hand, 1 set of 12 reps at 20lbs in each hand.

Rear Delt Machine Using Cables-4 sets, 1 set of 12 reps at setting 6 each hand, 1 set of 10 reps at setting 8 each hand, 1 set of 8 reps at setting 10 each hand, 1 set of 12 reps at setting 6 each hand.


4 sets, 1 set of 12 reps at 95lbs, 1 set of 10 reps at 100lbs, 1 set of 8 reps at 105lbs, 1 set of 12 reps at 95lbs.

Upright Rows (Using cables and a short bar)-4 sets, 1 set of 12 reps at 95lbs, 1 set of 10 reps at 100lbs, 1 set of 8 reps at 105lbs, 1 set of 12 reps at 95lbs.

Barbell Shrugs-4 sets, 1 set of 12 reps at 185lbs, 1 set of 10 reps at 205lbs, 1 set of 8 reps at 215lbs, 1 set of 12 reps at 185lbs.

DB Shrugs-4 sets, 1 set of 12 reps at 55lbs, 1 set of 10 reps at 65lbs, 1 set of 8 reps at 75lbs, 1 set of 12 reps at 55 lbs.

Abs:

Rope-wieghted Decline Crunches- 4 sets of 20 reps at 10lbs.

Hanging Leg Lifts-4 sets of 15 reps

Cable Crunches- 4 sets of 40 reps at 50lbs, twisting for the first 20 reps of each set.

Today was awesome! I got to the gym I had a blast. As I have listed up there I threw in a new exercise, for abs, LOVED IT! Also tried that MonsterMilk and liked it... I will have it a few more time but am not planning on keeping it in my stack forever. I am planning on taking creatine soon, and some other supps! I'm pretty excited to see what that brings to the table. The creatine will probably be the other thing I sticck with other than NLN Lean Pro Matrix, which will be a staple in my newly planned diet! LEGS tommmorrow!!!

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[XBam_BamX]

NORMAL DAY

Diet:

7:00am-Bowl of Kashi Go Lean Cereal (140cal, 1 fat, 30carb, 13pro) with non fat milk (40cal, 0fat, 6carb, 4pro), 12oz Lean Pro Matrix protein shake mixed in water (160cal, 1fat, 2carb, 34pro), 3 egg whites and 1 whole scrambled(126cal, 5fat, 2carb, 17pro),
(466cal, 7fat, 40carb, 68pro)

9:00am-Pure Protein Bar (Deluxe Chocolate)(180cal, 4.5fat, 17carb, 20pro), and a DANNON Light and Fit Yogurt(60cal, 10carb, 3pro).
(240cal, 4.5fat, 27carb, 23pro)

12:00pm- 8-10oz chicken (240cal, 8fat, 1carb, 42pro), 15 almonds (105cal, 9fat, 2carb, 4pro).
(345cal, 17fat, 3carb, 46pro)

2:45pm-A 12oz Lean Pro Matrix Protein shake mixed in water (160cal, 1fat, 2carb, 34pro), 1 apple (95cal, 25carb) with 2tbls natural peanut butter (190cal, 18fat, 7carb, 7pro).
(445cal, 19fat, 34carb, 41pro)

3:15pm-5:15pm-training

5:30pm-12oz Lean Pro Matrix protein shake mixed in water (160cal, 1fat, 2carb, 34pro) and 2 pieces of white bread (150cal, 28carb, 1.5fat, 4pro) with jelly (50cal, 13carb).
(360cal, 2.5fat, 43carb, 38pro)

6:15pm- 12-16oz. boneless\skinless chicken breasts(360cal, 12fat, 2carb, 63pro), a cup of brown rice(218cal, 1.5fat, 46carb, 4.5pro).
(578cal, 13.5fat, 48carb, 87.5pro)

10:00pm-A 10oz glass of skim milk (100cal, 15carbs, 10pro).
(100cal, 15carbs, 10pro)

(2534cal, 63.5fat, 212carb, 313pro)



OFF DAY

Diet:

7:00am-Bowl of Kashi Go Lean Cereal (140cal, 1 fat, 30carb, 13pro) with non fat milk (40cal, 0fat, 6carb, 4pro), 3 egg whites and 1 whole scrambled(126cal, 5fat, 2carb, 17pro),
(306cal, 6fat, 38carb, 34pro)

9:00am-DANNON Light and Fit Yogurt(60cal, 10carb, 3pro).
(60cal, 10carb, 3pro)

12:00pm- 8-10oz chicken (240cal, 8fat, 1carb, 42pro), 2 apples (190cal, 50carb,) and 15 almonds (105cal, 9fat, 2carb, 4pro).
(535cal, 17fat, 53carb, 46pro)

2:45pm-1 apple (95cal, 25carb) with 2tbls natural peanut butter (190cal, 18fat, 7carb, 7pro).
(285cal, 18fat, 32carb, 7pro)

6:15pm- 12-16oz. boneless\skinless chicken breasts(360cal, 12fat, 2carb, 63pro), a cup of brown rice(218cal, 1.5fat, 46carb, 4.5pro), veggies-corn-(120cal, 2fat, 22carb, 4pro).
(698cal, 15.5fat, 70carb, 71.5pro)

10:00pm-A 10oz glass of skim milk (100cal, 15carbs, 10pro).
(100cal, 15carbs, 10pro)

TOTAL= 1984cal, 56.5fat, 218carb, 171.5pro



THIS IS WHAT MY PLAN IS FOR THE NEAR FUTURE PERTAINING TO MY DIET. JUST TO GIVE EVERYONE AN IDEA OF WHAT I'M THINKING AND WHAT TO BE PREPARED FOR. I'M NOT SURE ABOUT THAT TOTAL CARB NUMBER AT THE MOMENT BUT AS OF RIGHT NOW THAT IS WHAT MY FUTURE HAS IN-STORE!

[XBam_BamX]

Diet:

7:00am-1 cup of Kashi Go Lean Crunch cereal in 1/2 cup of skim milk,
2 scoops of CytoSport MonsterMilk in 9oz. of water.

9:30am-15 almonds.

11:30pm-2 filopian fish fillets (EACH 170cal, 0fat, 0carb, 21pro), spinach salad with non-fat italian dressing.

2:00pm- A light spread of natural PB on 1 apples, 2 scoops of CytoSport MonsterMilk in 9oz. of water.

3:00pm-4:00pm-LEGS/ABS Training

4:15pm- 2 scoops of CytoSport MonsterMilk in 9oz. of water. 2 pieces of white bread with blueberry jelly.

6:00pm-12oz. of clean pork, 1 cup of lima beans.

10:00pm-10oz. non-fat skim milk.

Training Regimen For Friday 3-20-09:

Legs:

Leg Extensions: 5 sets, 1 set of 20 reps at 80lbs, 1 set of 15 reps at 95lbs, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 125lbs, 1 set of 8 reps at 140lbs.

Leg Press: 4 sets, 1 set of 12 reps at 250lbs, 1 set of 10 reps at 340lbs, 1 set of 8 reps at 390lbs, 1 set of 12 reps at 250lbs.

Horizontal Leg Press: 4 sets, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 130lbs, 1 set of 8 reps at 150lbs, 1 set of 12 reps at 110lbs.

Seated Hamstring Curls: 5 sets, 1 set of 20 reps at 40lbs, 1 set of 15 reps at 50lbs, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 70lbs, 1 set of 8 reps at 80lbs.

Standing Calv Raises: 5 sets, 1 set of 20 reps at 120lbs, 1 set of 15 reps at 130lbs, 1 set of 12 reps at 140lbs, 1 set of 10 reps at 150lbs, 1 set of 8 reps at 160lbs.

Seated Calv Raises: 4 sets, 1 continuous set of 20 reps at 70lbs, 15 reps at 90lbs, 12 reps at 115lbs, 1 set of 10 reps at 135lbs....(Dropsets-next routine)-1 continuous set of 10 reps at 135lbs, 12 reps at 115lbs, 15 reps at 90lbs, 1 set of 20 reps at 70lbs.
(FOR THE CONTINUOUS SET, HAVE SOMEONE REMOVE THE WIEGHT AS YOU ARE COMLETING THE REMAINING REP FOR EACH PARTICULARE WIEGHT)

Abs:

Lying Leg Lifts- 4 sets of 20 reps.

Cable Crunch- 4 sets of 40 reps at 50lbs.

AHHH today was great! Changed up my routine a little but liked it alot! Good news and ad, just depends on how you look at it, my lifting straps were delivered as soon as I got home from the gym! That means next week = MORE WIEGHT AND I'M TEARING UP THE HANGING LEG LIFTS!! Everyone, have a good weekend, I will be taken mine off. Back in the gym on Monday, CHEST/ABS!

I WILL BE FOLLOWING A VARIATION OF THE DIET I POSTED BELOW, STARTING TOMMORROW. MY IDEA EHIND IT IS NORMAL DAY HIGHEST IN PROTIEN AND CALS, OFF DAY- DROP IN CALS SINCE I WON'T NEED THEM, AND THOUGH NOT POSTED YET SUNDAY WILL BE MY HIGH CARB DAY!!!

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[XBam_BamX]

Diet:

7:00am-Bowl of Kashi Go Lean Cereal (140cal, 1 fat, 30carb, 13pro) with non fat milk (40cal, 0fat, 6carb, 4pro), 3 egg whites and 1 whole scrambled(126cal, 5fat, 2carb, 17pro),
(306cal, 6fat, 38carb, 34pro)

9:00am-DANNON Light and Fit Yogurt(60cal, 10carb, 3pro).
(60cal, 10carb, 3pro)

12:00pm- 8-10oz chicken (240cal, 8fat, 1carb, 42pro), 2 apples (190cal, 50carb,) and 15 almonds (105cal, 9fat, 2carb, 4pro).
(535cal, 17fat, 53carb, 46pro)

2:45pm-1 apple (95cal, 25carb) with 2tbls natural peanut butter (190cal, 18fat, 7carb, 7pro).
(285cal, 18fat, 32carb, 7pro)

6:15pm- 12-16oz. boneless\skinless chicken breasts(360cal, 12fat, 2carb, 63pro), a cup of brown rice(218cal, 1.5fat, 46carb, 4.5pro), veggies-corn-(120cal, 2fat, 22carb, 4pro).
(698cal, 15.5fat, 70carb, 71.5pro)

10:00pm-A 10oz glass of skim milk (100cal, 15carbs, 10pro).
(100cal, 15carbs, 10pro)

TOTAL= 1984cal, 56.5fat, 218carb, 171.5pro

So glad to have put in my first day of my new diet! Tommorrow is my high carb day! I'm aboout to blow all your minds!! Can't wait to get back in the gym on monday! I'll be changing up a few things...really planning on killing it!!!

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[VOcean724]

Nice journal Phil!
I can see you're starting to get into a consistent rhythm...what weight are you shootin for?

Vince

[XBam_BamX]

Originally Posted by VOcean724

Nice journal Phil!
I can see you're starting to get into a consistent rhythm...what weight are you shootin for?

Vince

Thnks man! Yeah, I feel if I can manage to stay consistant that I can see consistant results...hopefully good ones too!! I'd say that something around 185, 10-15lbs would be pretty good look for me, might take awhile though seeing as I want it to be ALL lean muscle! What is, is. What will be, is what you make it.

[XBam_BamX]

Diet:

10:00am- 7eggs whole(518cal, 35fat, 3carb, 44pro) 6 pieces of whole grain bread(420cal, 6fat, 84carb, 18pro).
(938cal, 41fat, 87carb, 62pro)

2:00pm- 10oz. of tuna(300cal, 2.5fat, 65pro), 4 pieces of whole grain bread(280cal, 4fat, 56carb, 12pro).
(580cal, 6.5fat, 56carb, 77pro)

6:15pm- 8-10oz chicken (420cal, 10fat, 1carb, 42pro), 4 pieces of whole grain bread(280cal, 4fat, 56carb, 12pro), 1 apple (95cal, 25carb) with 2tbls natural peanut butter (190cal, 18fat, 7carb, 7pro), 1 cup of brown rice(218cal, 1.5fat, 46carb, 4.5pro), veggies-corn-(120cal, 2fat, 22carb, 4pro).
(1323cal, 35.5fat, 157carb, 69.5pro)

10:00pm-A 10oz glass of skim milk (100cal, 15carbs, 10pro).
(100cal, 15carbs, 10pro)

(2941, 83fat,315carb, 218.5pro)

Not exactly what I plan on sticking to from now on but close! Can't wait to start lifting tommorrow!

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[wazzu]

great work out journal... excellent diet ideas!

you should do some before and after comparisons from time to time so that it's easier to track your progress... weights, pics, measurements.

but doing great bro. keep at it!

[XBam_BamX]

Diet:

7:00am-Bowl of Kashi Go Lean Cereal (140cal, 1 fat, 30carb, 13pro) with non fat milk (40cal, 0fat, 6carb, 4pro), 4oz Sampple pack of RTN, Bionic Edge Whey(chocolate)(110cal, 1fat, 2carb, 24pro), 3 egg whites and 1 whole scrambled(126cal, 5fat, 2carb, 17pro),
(416cal, 7fat, 40carb, 58pro)

9:00am-Pure Protein Bar (Deluxe Chocolate)(180cal, 4.5fat, 17carb, 20pro), and a DANNON Light and Fit Yogurt(60cal, 10carb, 3pro).
(240cal, 4.5fat, 27carb, 23pro)

12:00pm- 8-10oz chicken (240cal, 8fat, 1carb, 42pro), 15 almonds (105cal, 9fat, 2carb, 4pro).
(345cal, 117fat, 3carb, 46pro)

2:30pm-A 4oz. MUSTLETECH, NITRO-TECH(Tripple chocolate milkshake)(110cal, 1.5 fat, 4.5carb, 20pro), 1 apple (95cal, 25carb) with 2tbls natural peanut butter (190cal, 18fat, 7carb, 7pro).
(395cal, 19.5fat, 38.5carb, 27pro)

3:00pm-4:45pm-CHEST/ABS Training while drinking 1 scoop of NO SyntheSize and 1 scoop of NO Shotgun v.3 mixed in 16oz. of water (drinking during workout).

5:00pm-A 4oz. MUSTLETECH, NITRO-TECH(Tripple chocolate milkshake)(110cal, 1.5 fat, 4.5carb, 20pro), and 2 pieces of white bread (150cal, 28carb, 1.5fat, 4pro) with jelly (50cal, 13carb).
(310cal, 2.5fat, 47.5carb, 24pro)

6:15pm- 12oz. of steak(unknown) and 4oz. of boneless\skinless chicken breasts(120cal, 4fat, 21pro), a cup of brown rice(218cal, 1.5fat, 46carb, 4.5pro).

10:00pm-A 10oz glass of skim milk (100cal, 15carbs, 10pro).
(100cal, 15carbs, 10pro)

Training Regimen For Monday 3-23-09

CHEST:

Bench Press-4 sets, 1 set of 12 reps at 175lbs, 1 set of 10 reps at 185lbs, and 1 set of 8 reps at 195lbs, 1 set of 12 reps at 175lbs.

Iso-Lateral Wide Chest Press-4 sets, 1 set of 12 reps at 200lbs, 1 set of 10 reps at 210lbs, 1 set of 8 reps at 220lbs, 1 set of 12 reps at 200lbs.

Seated Flyes (using cables)-4 sets, 1 set of 12 reps on setting 10, 1 set of 10 reps on setting 12, 1 set of 8 reps on setting 14, 1 set of 12 reps on setting 10.

Decline Bench Press-4 sets, 1 set of 12 reps at 135lbs, 1 set of 10 reps at 155lbs, 1 set of 6 reps at 175lbs, 1 set of 12 reps at 135lbs.

Incline DB's-4 sets, 1 set of 12 reps at 55lbs in each hand, 1 set of 10 reps at 60lbs in each hand, and 1 set of 8 reps at 65lbs, 1 set of 12 reps at 55lbs.

Seated Incline Chest (Cables)-4 sets, 1 set of 12 reps at 40lbs, 1 set of 10 reps at 50lbs, 1 set of 8 reps at 60lbs, 1 set of 12 reps at 40lbs.

Seated Chest Press Incline (Hammer Strength): 4 sets, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 120lbs, 1 set of 8 reps at 140lbs, 1 set of 12 reps at 110lbs.

ABS:

Hanging Leg Raises- 4 sets, 2 sets of 15 reps, 2 sets of 20 reps.

Lying Leg Lifts- 4 sets of 20 reps.

Cable Crunches- 4 sets of 40 reps at 50lbs.

I'm not going to lie, today SUCKED!! I lowered my carb intake early in the day and due to that fact I had NO energy. I am figuring it was because I had about 100 less carbs throught today, before my workout! I still managed to finish every set though, wether I had to drop set or not, it got f'ing completed!!!! I do have goals to meet after all!!!! Though my CHEST workout could have been better, My ABS, they were DESTROYED, do to those Hanging Leg Lifts and the extra reps I got out of my new straps and I really concentrated on those Lying leg lifts!!! I will be doing BICEPS/TRICEPS/ABS Training tommorrow and killing it after a diet revision.


SAMPLED SUPPS-> BOTH PROTIENS I TRIED TODAY TASTED LIKE WATERED DOWN CHOCOLATE SPIT, NO LIE! I DO NOT RECOMEND EITHER ONE AND ACTULLY WOULD SAY STAY AWAY FROM THEM BECAUSE NIEGHTHERS MAKUPS ARE EVEN THAT GOOD!! AS FAR AS THE NO GOES, I DIDNT LIKE IT EITHER, I FELT AS IF MY STOMACH WAS COLAPSING ON ITSELF AND IT TOOK AWAY FROM MY CONSENTRATION!! I WONT BE TAKING EITHER SUP AGAIN, THERE BEING THROWN TO THE BACK OF THE CUBERT FOR A LAST RESORT PROTIEN!!!

Song of the week, once again Diary of Jane!

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!

[XBam_BamX]

Originally Posted by wazzu

great work out journal... excellent diet ideas!

you should do some before and after comparisons from time to time so that it's easier to track your progress... weights, pics, measurements.

but doing great bro. keep at it!

Thanks dude, I'm all trial and error at this point, trying to see what work best for me through reseach and personal tests. That's a good idea though, I should post some pics in here for everyone to see, I am going to start taking creatine here soon and was planning on posting my before and after in my progress pics, but I'll try and get some up in here for whoever (if anyone does) follows my journal!

[XBam_BamX]

WELL TO ANYONE WHO FOLLOWS MY JOURNAL, YOU KNOW I AM GOING TO TRY OUT SOME NEW SUPPS...I WAS JUST WONDERING IF ANYONE WANTED TO PUT IN SOME IMPUT ON WHAT THEY LIKED OR HATED FROM WHAT I HAVE TO TRY....ALL HELP WOULD BE GREAT

PROTIEN-
3packs-MUSCLE MILK (CytoSport)-300 cal, 12 fat, 16 carb, 32 pro.
4 packs-MONSTER MILK (CytoSport)-9 fat, 50 pro.
2 packs Nitro-Tech (MUSCLETECH)- 110 cal, 1.5 fat, 4.5 carb, 20 pro.
5 packs Fruitblast Isolate(4EVERfit)- 100cal, 0 fat, 1 carb, 24 pro.
1 pack ProComplex (ON)- 270 cal, 1 fat, 5 carb, 60 pro.
7 packs NitroCore 24 (ON)- 200 cal, 5 fat, 14 carb, 60 pro.
2 Liquid Protien (IDS)- 176 cal, 0 fat, 2 carb, 42 pro.
2 packs MyoFusion (Gaspari)- 157.5 cal, 3 fat, 5 carb, 25 pro.
2 packs Fighters Food (nutrabolics)- 135 cal, .75 fat, 19.5 carb, 12.5 pro.
4 packs Bionic Edge Whey (RTN)- 110 cal, 1 fat, 2 carb, 24 pro.
2 packs RiSolubles Muscle Mass Builders (Nutracea)- N/A

MEAL REPLACEMENT-
2 packs ISO-MRP (nutrabolics)- 165 cal, 5 fat, 13 carb, 18 pro.

PRE-WORKOUT SUPPS-
4packs NO Shotgun v.3 (VPX)- 81 cal, 20 pro.
4 packs NO(stimulant free) Synthesize(VPX)- 82 cal, 20 pro.
10 packs naNOx9 HARDCORE (MUSLETECH)
2 packs Superpump250 (Gaspari)- 32 cal, 8 carb.

CREATINE/MASS BUILDERS-
6 packs Myo SHOCK(MUSCLETECH)
2 packs CREATure (THE BEAST SPORTS NUTRITION)
2 packs PLASMATIC (EST)
4 bottles BANG!(liquid cratine)(VPX)- 24 cal, 0 fat, 3.5 pro.

DURING WORKOUTS-
INTRAVOL (MUSCLETECH)- 80 cal, 20 carb.

WIEGHT LOSS SUPPS-
4 packs HYDROXYCUT HARDCORE (powder packs) (MUSCLETECH)
2 packs HYDROXYCUT HARDCORE (MUSCLETECH)
2 packs LIPO 6 (multi-phase)(NUTREX)
2 packs REDLINE (VPX)
2 packs MELTDOWN (VPX)
2 packs VYPER (PROFESSIONAL SUPPLEMENTS)

FULL STACK:
2 SERVINGS OF EVERYTHING BELOW-

Kre-Alkalyn EFX PRO
Nytrix PRO
CELL RUSH
LBA RUSH
LBA PRO
LG5 PRO

Well thats what I will be trying out in the near future! If you have any imput or suggestion I would love to hear from you!!! THANKS ALL

[VOcean724]

Well you could open a supp shop with all that bro! lol

Personally, I have decided to go the more diet-based route. I'm not preppin for a shoot or competition anytime soon, so I am in no rush to make gains.

The only supps I take are whey 3x a day (pre-workout, post-workout, before bed) plus a multivitamin and fish oil. Personally, I wouldn't take more than that if I could because I think a diet high in complex carbs and animal proteins works just fine over time. I have gained 10 lbs since I started (Nov), which I am happy with. I want to put on about 20 more lbs, so I know that in time and with consistency I will achieve that.

Vince

[XBam_BamX]

Originally Posted by VOcean724

Well you could open a supp shop with all that bro! lol

Personally, I have decided to go the more diet-based route. I'm not preppin for a shoot or competition anytime soon, so I am in no rush to make gains.

The only supps I take are whey 3x a day (pre-workout, post-workout, before bed) plus a multivitamin and fish oil. Personally, I wouldn't take more than that if I could because I think a diet high in complex carbs and animal proteins works just fine over time. I have gained 10 lbs since I started (Nov), which I am happy with. I want to put on about 20 more lbs, so I know that in time and with consistency I will achieve that.

Vince

Thanks for the advice Vince! Sounds like your on a similiar plan to what I think I will be doing, unless one of these supps is a can't live without thing haha. I might add some creatine whenever I might have to gain a 'bit' of quick extra size. Other than that It's all hard work, protien, clean carbs, and dedication right!

Thanks for the insight.

[XBam_BamX]

Diet:

7:00am-Bowl of Kashi Go Lean Cereal (140cal, 1 fat, 30carb, 13pro) with non fat milk (40cal, 0fat, 6carb, 4pro), 8oz. NitroCore 24 ON (Cookies and Cream), (400 cal, 10 fat, 28 carb, 120 pro.), 3 egg whites and 1 whole scrambled(126cal, 5fat, 2carb, 17pro), 3 pills of CREATure creatine.
(706cal, 16fat, 66carb, 154pro)

9:00am-Pure Protein Bar (Deluxe Chocolate)(180cal, 4.5fat, 17carb, 20pro), and a DANNON Light and Fit Yogurt(60cal, 10carb, 3pro).
(240cal, 4.5fat, 27carb, 23pro)

12:00pm- 8-10oz chicken (240cal, 8fat, 1carb, 42pro), 15 almonds (105cal, 9fat, 2carb, 4pro) 2 apples (190cal, 50carb).
(535cal, 17fat, 53carb, 46pro)

2:30pm- 1 apple (95cal, 25carb) with 2tbls natural peanut butter (190cal, 18fat, 7carb, 7pro).
(285cal, 18fat, 32carb, 7pro)

3:30pm- 2 sample packs of SuperPump 250 (orange) in 8oz. of water.

4:00pm-6:00pm-BICEPS/TRICEPS/ABS Training.

6:15pm-8oz. NitroCore 24 ON (Cookies and Cream)(400 cal, 10 fat, 28 carb, 120 pro.), and 2 pieces of white bread (150cal, 28carb, 1.5fat, 4pro) with jelly (50cal, 13carb) and 2tbls natural peanut butter (190cal, 18fat, 7carb, 7pro).
(790cal, 29.5fat, 76carb, 131pro)

7:30pm- 16oz. of steak(unknown), a cup of brown rice(218cal, 1.5fat, 46carb, 4.5pro).

10:00pm-A 10oz glass of skim milk (100cal, 15carbs, 10pro).
(100cal, 15carbs, 10pro)

Training Regimen For Sunday 3-18-09:

BICEPS:

Seated Preachure Curls(straight BAR)-4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 80lbs, 1 set of 8 reps at 90lbs, 1 set of 12 reps at 70lbs.

Standing EZ Bar Curls-4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 75lbs, 1 set of 8 reps at 80lbs, 1 set of 12 reps at 70lbs.

Lying Cable Curls-4 sets, 1 set of 12 reps at 65lbs, 1 set of 10 reps at 70lbs, 1 set of 8 reps at 75lbs, 1 set of 12 reps at 65lbs.

Seated Cable Curls-4 sets, 1 set of 12 reps at setting 10 each hand, 1 set of 10 reps at setting 12 each hand, 1 set of 12 reps at setting 14 each hand, 1 set of 12 reps at setting 10 each hand.

Standing Cable Curls-4 sets, 1 sets of 12 reps at 25lbs, 1 sets of 10 reps at 30lb, 1 set of 8 reps at 35lbs, 1 set of 12 reps at 25lbs.

Hammer Curls-4 sets, 1 sets of 12 reps at 30lbs, 1 sets of 10 reps at 35lb, 1 set of 8 reps at 40lbs, 1 set of 12 reps at 30lbs.

Rope Hammers-4 sets, 1 set of 12 reps at 65lbs, 1 set of 10 reps at 70lbs, 1 set of 8 at 75lbs, 1 set of 12 reps at 65lbs.

TRICEPS:

Tricep Rope Pressdowns intertwined with curls of same reps from each set with 25lbs dumbells-4 sets, 1 set of 12 reps at 75lbs, 1 set of 10 reps at 85lbs, 1 set of 8 reps at 95lbs, 1 set of 12 reps at 75lbs.

Skull Crushers-4 sets, 1 set of 12 reps at 75lbs, 1 set of 10 reps at 80lbs, 1 set of 8 reps at 85lbs, 1 set of 12 reps at 75lbs.

Bent Over Cable Extensions-4 sets, 1 set of 12 reps at 100lbs, 1 set of 10 reps at 115lbs, 1 set of 8 reps at 120lbs, 1 set of 12 reps at 100lbs.


Cable Pushdowns (shortbar)-4 sets, 1 set of 12 reps at 85lbs, 1 set of 10 reps at 90lbs, 1 set of 8 reps at 95lbs, 1 set of 12 reps at 85lbs.

Reverse Grip Pulldowns(shortbar)-4 sets, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 65lbs, 1 set of 8 reps at 70lbs, 1 set of 12 reps at 60lbs.

Behind the Head Tri Extensions- 4 sets, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 65lbs, 1 set of 8 reps at 70lbs, 1 set of 12 reps at 60lbs.

FOREARMS:

Seated Wrist Curls: 4 sets of 25 reps with a 50lb BAR.


ABS:

Decline Crunches- 4 sets of 30 reps, twisting for the first 15 reps of each set.

Lying Leg Lifts- 4 sets of 20 reps.

Had a great day at the gym today! I bumped up the weight on pretty much EVERYTHING!! I think it had to have something to do with either bumping my carbs back up and not have a great day yesterday, or that SuperPump!! My guess is that SuperPump. The only problem with that is; is it really possible for a supp to be THAT good?!? If you look above I upped my weight in well everything really by 5-10lbs...that's CRAZY gains!! Had to be something.... Tommorrows SHOULDERS and ABS!!!

NitroCore 24 ON (Cookies and Cream) FAIRLY GOOD SUPP... TASTED ALRIGHT, BUT NOT THE MACROS I'M LOOKING FOR...

SUPERPUMP....WELL IF IT MEANS BRINGING DAYS LIKE TODAY...IT SHOULD BE IN EVERYONES ARSONAL!

I will! I am! I can! I will actualize my dream. I will press ahead. I will settle down and see it through. I will solve the problems. I will pay the price. I will never walk away from my dream until I see my dream walk away: Alert! Alive! Achieved!