Leishmanjc's Personal Workout and Meal Journals

[leishmanjc]

I've decided to start keeping my workout and meal journals here on bodyspace. I keep a personal journal of my own but have seen many journals on here and thought it would be cool to start posting my own also. It's not like there's a ton of people who really probably even care but, oh well. I figure my friends that know me and anyone else who's interested would probably enjoy a look so.....here's my first workout and meal journal. I'll post my daily meal schedule first and then follow it up with my workout for that day. I'm in the process of cutting up right now after a 5 month bulk where I got up to 195 lb at around 8-9% bodyfat. I'm down to 175-178 give or take a little water weight each day at roughly 5-6%. Would like to get a little lower....3-4%. When all's said and done I'm doing quite a bit of cardio...I'm a mesomorph so yes, cardio is something I have to do to stay lean while maintaining a clean diet. My caloric intake is around a measly 2000 calories with 50% of that coming from protein, 15% from fat, and 35% from carbs. Puts me at around a 1 1/2 g of protein per lb of bodyweight, and 1 g of carbs per lb of bodyweight.

10-12-09

7:30 am - 1 cup of coffee

8:00 am - 1 cup (measured dry) oatmeal w/ 1 Vanilla Light n' Fit Yogurt, 5 egg whites

10:30 am - Pre-Workout Meal: 1/2 apple, 1/2 scoop dymatize elite whey (w/ 400 mcg Chromium Picolinate, 1 tsp. NOW L-Arginine Powder)

1 pm - Post - Workout Meal: 3 Scoops Controlled Labs Golden Finish (w/ 300 mg Alpha Lipoic Acid, 10 mg Vanadyl Sulfate, 1 tsp. NOW L-Arginine Powder, 3 Controlled Labs Orange Triad Multi-Vitamins)

2 pm - 9 oz. Sweet Potato, 6 oz. (cooked) Chicken Breast

4 pm - 1 Tortilla Factory High Fiber Tomato Basil Wrap w/ 4 oz. Turkey w/ mustard, 1 Pure Protein Deluxe Chocolate Chip Bar

6 pm - 9 oz. (cooked) Chicken Breast

8 pm - 1 1/2 scoop dymatize elite whey

10:30 pm - 1 tbsp. NOW L-Arginine Powder

Workout - Legs/Bis (4 sets of 8-12 reps w/ 45-60 sec rests) w/ 40 min LSD Cardio

Leg Press - 630 lb x 12 reps
610 lb x 10 reps
590 lb x 8 reps
540 lb x 12 reps
Parallel Squats - 205 lb x 12 reps
205 lb x 10 reps
185 lb x 8 reps
165 lb x 12 reps
Lying Ham Curls - 110 x 12 reps
100 x 10 reps
100 x 8 reps
90 x 12 reps
Preacher Curls - 65 lb x 12 reps
45 lb x 10 reps
45 lb x 8 reps
35 lb x 12 reps
Standing EZ Bar Curls - 45 lb x 12 reps
45 lb x 10 reps
40 lb x 8 reps
35 lb x 12 reps
Dumbell Forearm Curls - 60 lb x 12 reps
55 lb x 10 reps
50 lb x 8 reps
45 lb x 12 reps
Seated Calf Raises - 90 lb x 12 reps
90 lb x 10 reps
80 lb x 8 reps
70 lb x 12 reps

[leishmanjc]

7:00 am - 1 cup coffee

7:30 am - 2 c. Kashi Heart to Heart Warm Cinnamon Cereal, 3/4 c. Fat Free Milk, 4 egg whites + 1 full egg

10:30 am - Pre-Workout Meal - 1/2 Apple, 1/2 Scoop dymatize elite whey (400 mcg chromium, 1 1.5 tsp NOW L-Arginine Powder)

1:00 pm - Post-Workout Meal - 3 Scoops Controlled Labs Golden Finish (300 mg ALA, 10 mg Vanadyl, 3 Controlled Labs Orange Triad Multi-Vitamins, 1 Scoop Controlled Labs GreenMag)

2:00 pm - 1/4 c. (measured dry) brown rice, 6 oz. chicken breast

4:00 pm - 1 Tortilla Factory Tomato Basil Wrap w/ 1/4 c. (dry) brown rice, 1/2 c. black beans, and 3 oz. chicken breast

6:00 pm - 1 1/2 scoop Champion Nutrition Chocolate Whey w/ 1 tsp. Smart Balance Omega 3 Peanut Butter (blended)

8:00 pm - 5 oz. chicken breast

10:00 pm - 1 1/2 scoop Champion Nutrition Chocolate Whey w/ 1/2 oz. no salt peanuts

11:00 pm - 1 tbsp. NOW L-Arginine Powder

Workout: Chest/Shoulders/Abs (4 sets of 8-12 w/ 45-60 sec rests) + 30 min. LSD Cardio

Incline Hammer Strength Press: 180 lb x 12 reps, 160 lb x 10 reps, 160 lb x 8 reps, 140 lb x 12 reps
Flat Hammer Strength Press: 140 lb x 12 reps, 120 lb x 10 reps, 120 lb x 8 reps, 90 lb x 12 reps
Cable Flys: Stack 4 x 12 reps, stack 3 x 10 reps, stack 3 x 8 reps, stack 2 1/2 x 12 reps
Seated Machine Incline Press: 70 lb x 12 reps, 60 lb x 10 reps, 60 lb x 8 reps, 50 lb x 12 reps
Hammer Strength Shoulder Press: 90 lb x 12 reps, 70 lb x 10 reps, 70 lb x 8 reps, 60 lb x 12 reps
Dumbell Lateral Side Raises: 15 lb x 12 reps, 15 lb x 10 reps, 15 lb x 8 reps, 10 lb x 12 reps
Seated Straight Bar Press: 70 lb x 12 reps, 60 lb x 10 reps, 60 lb x 8 reps, 50 lb x 12 reps
Dumbell Rear Delt Raises: 15 lb x 12 reps, 10 lb x 10 reps, 10 lb x 8 reps, 7.5 lb x 12 reps
Abs: Hanging knee tucks 3 sets of 15 reps, Rope Crunches 3 sets of 30, Bridges 3 sets of 30 seconds per bridge (contracting abs hard and sucking belly button through the spine)

-30 min LSD Cardio while watching Tommy Boy in the good ol' Gold's Gym Cardio Cinema...hahahaha!-

Yesterday's workout was insane....crazy pump and I had great energy and felt great. I drink alot of water everyday (1-2 gallons) but for some reason while doing abs yesterday I kept getting cramps in my abs and they'd ball up like crazy. If anyone's ever experienced that before it hurts like hell and you about fall over in pain. Only way to get rid of it is to just hang from the pull-up bar if you can actually get to it. Felt good during my cardio...a little fatigued towards the end but I think my calories are perfect right now as I can tell I'm hungry but it's not killin me...continue to get leaner everyday!

[leishmanjc]

8 am - 2 cups coffee

9 am - 3/4 c. (dry) oatmeal w/ 1 Vanilla Light n' Fit Yogurt, 1 peach, 4 egg whites + 1 full egg

11:30 am - 1/2 c. (dry) oatmeal, 3 egg whites + 2 full eggs (scrambled)

2:30 pm - 1 Tortilla Factory Tomato Basil Wrap w/ 4 oz. Roast Beef, 1 apple

4:30 pm - 2 Pure Protein Bars (Deluxe Chocolate Chip & Chocolate Peanut Butter)

6:30 pm - 7 oz. Sirloin Steak w/ grilled onions, 2 c. green beans

8:30 pm - 1 1/2 scoop Champion Nutrition Chocolate Whey

10:30 pm - 1 tbsp. NOW L-Arginine Powder

This is typically what an off day looks like for me. I didn't workout yesterday, although I had planned to. I got a call late Tuesday night from a modeling agency I've recently become affiliated with about a photoshoot the following day. I did the shoot...it ran from noon to 2:30 so needless to say I was starving by 2:30 cuz the last time I had eaten was 11:30 and I'm used to eating every 2 hours. The shoot was cool....it was for a new health drink that this guy has coming out made completely of whole foods. The nutrition label on it was pretty impressive and for all the interesting ingredients in it it actually tasted pretty good. I hope it takes off and I'm excited to see where it goes. The shoot was basically just shots of me drinking the product and then holding the product. After all that they changed lighting, had me go shirt off and sprayed me down with a spray bottle with cold ass water in it . Then it was about 30 straight minutes of flexing for the camera which absolutely drained me. Anybody wanna know what that's like stand in the mirror and stay flexed for 30 straight minutes...it's a workout all in itself. I didn't work out before the shoot just to avoid water retention...it seems to me that I'm always watery after I workout which makes sense seeing as how the body is producing more fluids to repair damaged muscle fiber post-workout. All in all it was a cool day but I'm excited to get back to hittin the iron today!!!!