Big Bean's Log, Drive 2 be whole

[Big Bean1]

This is my 1st log and thread at that. I wanted to consolidate all my old workouts, to see how far I have come, and how far I will go. My eating has always been good for awhile, then bad for awhile(mostly bad). I am currently going to start a 12 week weight loss goal consiting of 2,200 cal diet and 6 week workout regime. 1st off I will list my current diet and Push/Pull/ Leg Routine (compliments of Hola) and then the old noted workouts, that I have.

So here goes nothin!!

*MEALS*
1. 1 cup Oatmeal
4 oz Fat Free Milk
1 tbsp Natty Peanut Butter
1 cap Multi- V

(workout)
2. Bannana
or 8 oz Gatorade
12 oz Protein Shake
1 Omega 3
2 BCAA

3. 12 oz Tuna
2 slices Whole Wheat Bread
1 tbsp Fat Free Mayo

4. 12 oz Protein Shake
1 tbsp Natty PB
2 BCAA

5. 8 oz Chicken
1 cup Green Beans
1 Omega 3

6. 12 oz Protein Shake
1 tbsp Natty PB



Totals: 2,139-Cals 276-Protein 233-Carbs 52.5- Fat



ROUTINE
Push/Pull/Legs Split

[Big Bean1]

1-2-08- Chest
5 mn warm up-Eliptical
Incline DB Press
1. 35x15, 40x12, 45x12, 50x10, 55x9, 60x8, 65x6
Decline BB Press
2. 50x15, 70x12, 90x12, 110x7, 90x6
Machine Flys
3. 100x14, 110x9, 110x7, 90x7, 65x12

Ran out of time. Good wkout, had more energy to keep going. Skipped shoulders.

1-3-08- Back/Legs
5 mn warm up-Eliptical
CG Rows
1. 70x15, 80x15, 90x15, 100x12, 110x6, 110x 10
High Row Mach.
2. 90x15, 120x13, 160x11, 180x9, 180x6, 90x15

Leg Press
1. 180x20 (normal stance), 270x20 (wide), 360x15 (narrow), 360x9(normal)
Leg Extensions
2. 60x15, 60x13, 60x13
Seated Calf Raise
3. 50x20, 50x20, 50x20

Didn't feel so hot after leg presses. Also was running tight on time.

1-8-08- Chest/Shoulders
5 mn warm up-Eliptical
Flat Bench BB Press
1. 50x15, 70x15, 90x12, 90x10, 90x8
Incline DB Press
2. 35x13, 45x10, 55x10, 65x4, 65x4

Seated DB Press
1. 32.5x13, 32.5x9, 32.5x13
Seated DB Lateral Raises
2. 25x9/9, 25x10/10, 25x9/9, 17.5x5/5
Bent Over Rear Lateral Raises
3. 25x15, 25x15, 25x15

sluggish wrkout. Shoulder started hurting right away.

[dizi24]

Past shoulder problems or something?

[Big Bean1]

1-2-08- Back/Legs
15 mn warmup- Eliptical
DB Row
1. 45x15, 55x15, 65x12, 75x10, 80x8, 85x6
Lat Pull Downs
2. 85x15, 100x15, 120x12, 140x6, 130x5, 120x6, 100x6, 85x10
Deadlifts- 1st time ever doing
3. 45x15, 95x12, 115x10, 135x10, 155x6

Hacksquats
1. 90x17, 140x15, 160x12
**Superset**
Ham Curls
2. 50x15, 70x12, 90x12

good workout, 1 1/2 hr. back sore from DL's.

1-10-08- Bi's/Tri's/ Abs
Dips
1. 15, 9, 7
Hammer Curls
2. 20x15, 30x15, 35x7, 35x6, 35x4, 30x4, 25x5, 15x12
Rope Pushdown
3. 47.5x11, 52.5x5, 47.5x4, 47.5x7, 32.5x5, 47.5x15, 52.5x12, 52.5x12, 52.5x7, 42.5x6
Straight Bar Curl
4. 42.5x15, 52.5x12, 57.5x7, 47.5x8, 33.5x10
Straight Bar-Forearms
5. 62.5x15, 72.5x15, 82.5x13, 82.5x9, 72.5x7

ok workout. wrist hurt from dips.

1-12-08- Chest/Shoulders
5 mn warmup- Eliptical
Incline BB Press
1. 45x15, 50x15, 70x12, 90x10, 90x8, 90x7, 70x7/5
Decline Mach Press
2. 90x15, 140x12, 180x11, 180x10, 230x6, 230x5, 230x4, 90x18
DB Flys
3. 30x8, 30x7, 25x6, 30x7, 35x7

Military Press
1. 60x13, 60x8, 60x8
Side Lateral Raises Mach.
2. 52.5x15, 62.5x12, 62.5x15
Trap Raises-Ez Bar
3. 60x15, 70x12, 80x10, 80x10, 80,10, 60x12
Shrugs
4. 52.5x20, 55x12, 60x11, 50x13

1 1/2hr. good workout, shoulder pain still there.

1-15-08- Chest/Shoulders
5 mn warm up- Eliptical
Incline DB Press
1. 45x15, 50x12, 60x12, 65x8, 70x7, 70x6, 50x10
Mach Fly
2. 90x15, 100x12, 110x10, 120x9, 130x4, 90x4 (ultra negs)
Cable Flys
3. 25x12, 30x7, 25x5, 25x10, 15x11

Shoulder Press Mach
1. 50x15, 70x12, 90x8, 90x7, 90x4, 50x12
Rear Cable Delts
2. 47.5x10, 57.5x10x 67.5x10

good wkout. chest had good pump going. shoulder still felt weak. ran out of time.

1-16-08- Back/Legs
5 mn wu- Eliptical
CG Rows
1. 70x15, 100x15, 110x12, 120x12, 140x8, 140x7, 120x4, 100x6
CG Lat pulldowns
2. 100x12, 120x12, 140x10, 160x6
Low Row Mach.
3. 50x18, 90x15, 140x12, 160x7, 160x6, 150x6, 90x12

V-Squat
1. 90x12, 140x14, 140x15, 140x12
Standing Calf Raise
2. 90x16, 140x12, 140x12, 140x8
Leg Extensions
3. 90x15, 110x15, 140x12

Oblique Twists
105x17, 110x15, 110x15
Abs- Ball
30, 30, 10x25, 10x25

[Big Bean1]

Originally Posted by dizi24

Past shoulder problems or something?

Yeah I threw out my right shoulder awhile ago. I also switched up how I was doing seated presses which has helped dramatically.

[Big Bean1]

1-17-08- Bi's/Tri's/Abs
5 mn wu-Eliptical
Ez Bar Curls
1. 60x15, 70x15, 80x11, 80x7, 90x6, 60x7
50x5
Dip Machine
2. 90x15, 180x20, 230x15, 230x10, 90x20
Conc. Curls
3. 30x12/12, 35x7/7, 35x7/7, 35x7/7
V-Bar pushdowns
4. 47.5x15, 57.5x15, 67.5x12, 77.5x9, 87.5x8, 75x6, 62.5x6, 42.5x10
Preacher Curl
5. 45x8, 45x8, 45x8, 25x9
Single Arm Tri Pushdown
6. 35x20/20, 35x20/20, 35x12/12

Abs-Machine
65x10, 10, 10 60x15, 15

1.15hr good pump


1-23-08- Chest/Shoulders
5 mn wu- Eliptical
BB Bench Press
1. 50x15, 70x12, 90x10, 110x8 BAD
Incline Bench Press Mach.
2. 70x15, 90x12, 110x12, 140x10, 160x8

Seated DB Press
1. 35x10, 40x8, 40x6, 40x6, 35x8
Lateral Raise Mach.
2. 70x15, 70x12, 70x8, 70x10
Front Lateral Raise BB
3. 70x15, 80x12, 90x9, 70x10
DB Shrugs
55x15/15, 55x15, 55x15, 40x15

Abs-Mach.
65x5/5/5/25, 70x25, 70x15/10/10/10

1.30hr. Decent workout except for the bench, started off slugish.


1-31-08- Bi's/Tri's/ Abs
5mn wu-Eliptical
Pull Ups
1. 12, 10, 10
**Superset**
Dips
2. 12, 12, 12
Hammer Curl
3. 25x12, 35x10, 35x10, 40x5, 35x5, 25x5, 20x5
CGBP
4. 70x12, 95x12, 105x10, 145x10
Straight Bar Curls
5. 45x15, 55x12, 60x9, 60x8, 70x5, 45x6
Rope Pushdown
6. 47.5x15, 57.5x12, 62.5x10
Forearms
100x20, 110x15, 110x10

Abs- Flat Bench
25, 25, 25, 25
15mn jog


2-1-08- Legs
5mn wu- Eliptical
V-Squat
1. 90x20, 100x12, 230x12, 270x10, 90x15
Leg Press
2. 180x20, 270x15, 360x12, 360x15, 180x20
Leg Extns
3. 90x12, 140x13, 160x8, 90x15
Ham Curl
4. 25x15, 50x14, 65x8, 25x14
Calf
5. 90x25, 140x20, 140x15

Good wkout, started Creatine. Nice pump in quads.


2-6-08- Chest
5mn wu-Eliptical
Flat BB Press
1. 95x15, 135x12, 185x6, 185x6, 105x15
Decline BB Press
2. 95x15, 135x12, 185x6, 155x11, 105x11
Cable Flys
3. 20x11, 30x11, 42.5x8, 30x8, 20x12

Abs- mach.
50x25/25 Ball- 25,25

Quick, no time.


2-7-08- Shoulders
5mn wu-Eliptical
Seated DB Press
1. 30x15, 40x13, 50x10, 55x12, 65x5, 50x8
Seated Side Laterals
2. 25x12, 25x10, 25x10, 30x8, 25x8
Cable Pulls
3. 52.5x15, 67.5x12, 77.5x12, 87.5x10
Seated Shrug
4. 90x17, 130x16, 150x15, 150x12, 90x15

Shoulders are feeling better finally. Got pretty fustrating there.

2-08-08- Back/ Arms
5mn wu-Eliptical
Chins
1. 10, 6, 6, 6
DB Rows
2. 55x10, 65x9, 70x10, 80x10
Low Row mach.
3. 45x15, 55x15, 70x15, 90x12, 90x10

time flew by, barely got warmed up


2-9-08- Legs
5mn wu-Eliptical
Leg Press
1. 90x15, 180x20, 270x15, 360x15, 450x10, 500x8, 180x21
Ham Curl mach
2. 100x15, 130x10, 145x6, 130x10
Calves
3. 90x15, 90x15, 90x15, 90x15

Ez Bar Curls
1. 30x15, 50x15, 60x12, 70x12, 80x6, 80x8, 50x15
Dip Mach #2
2. 110x17, 150x15, 200x12, 225x10

great wkout, very happy with LP.


2-12-08- Chest/Tri
5mn wu- Eliptical
Fly Machine
1. 90x15, 110x12, 150x10, 170x8, 170x6, 140x3, 120x10
Incline DB Press
2. 35x12, 50x12, 60x8, 60x8, 45x6

Dip mach.
1. 180x15, 180x10, 180x10, 180x10
Overhead Exts
2. 55x15, 65x12, 75x7

50mns


2-13-08- Legs/Shoulders
5 mn wu- Elip
V-Squat
1. 180x15, 180x10, 180x10, 90x15
Leg Extns
2. 50x10, 90x15, 140x12, 180x10, 230x6
**Superset**
Ham Curl
3. 50x15, 100x12, 120x9

Shoulder Press mach
1. 50x15, 90x12, 140x10, 180x5, 90x10, 90x10
Lateral Raise mach
2. 55x12, 70x12, 80x10, 90x7
BB Shrug
3. 70x15, 90x15

Abs mach
45x 25/25/25

60mns, ran out of steam to finish shoulders.

[Big Bean1]

2-14-08- Back/Bi's
5mn wu-Elipt
WG Seated Rows
1. 70x15, 85x10, 120x12, 140x12, 160x10, 180x7, 200x3, 140x10
Lat Pull Down
2. 85x15, 100x12, 120x11, 140x10, 160x7, 120x8
**Superset**
Cable Pull Lat
3. 35x12, 42.5x12, 50x10, 57.5x7
Dead Partials
4. 70x12, 90x12, 140x6, 120x6

Preacher Curl
1. 35x15, 45x12, 60x9, 70x6, 70x8, 45x10
Incline DB Alt. Curls
2. 25x10, 30x7, 30x7
Conc. Curl
3. 25x7, 25x7, 30x5
Cable Straight Bar Curls
4. 50x7, 50x7

Forearms
100x15, 100x12
Calves
90x15, 180x15, 180x15
Wrist and back were sore immediatly. 1.3hrs


Took a week off, due to school.


2- -08- Chest/Tri's
5mn wu- Eliptical
Fly Machine
1. 90x15, 100x15, 130x13, 160x7, 160x6, 150x6
Decline Bench mach.
2. 90x15, 140x15, 180x12, 230x10, 250x6
Dips
3. 180x15, 180x12, 180x12, 180x15

V-Bar
1. 80x15, 60x15, 85x12, 100x2, 60x7, 40x12

48mns


2- -08- Back/Bi's
5mn wu- Eliptical
Lat Pull Downs
1. 85x15, 100x15, 120x12, 140x7, 140x7, 100x12
One Arm Cable Pulls
2. 70x10, 70x10, 100x15, 140x12
Lower Lat mach.
3. 90x15, 140x12, 180x10, 200x6, 90x15, 90x12 (slow)

Ez Bar Curls
1. 50x15, 60x12, 70x12, 80x7, 90x1, 60x12
Alt DB Curls
2. 30x6, 30x6, L. shoulder started hurting

****ty wkout.


3-15-08- Chest/Tri's
5mn wu-Elip
DB Flat Bench
1. 35x15, 45x11, 55x11, 70x9, 70x8
Incline BB Press
2. 45x13, 95x11, 120x6, 120x7
Decline Press mach.
3. 90x15, 140x11, 140x10, 120x10, 110x10, 110x10
Cable Fly- burn set
4. 25x8, 25x8, 25x8, 20x8, 15x8

V-Bar
1. 42.5x15, 52.5x15, 62.5x13, 72.5x8


3-20-08- Back/Bi's
5mn wu-Elip
Pull Ups
1. 25x10, 40x10, 40x10,40x10
DB Row
2. 45x8/8, 52.5x11/11, 60x11/11, 70x10/10
WG Pulldown
3. 90x15, 140x11, 160x11

EZ Bar Curls
1. 60x11, 70x8, 70x7, 50x11

35mns


3-24-08- Shoulders/Delts
5mn wu-Elip
Lateral Raises/ Side Raises
1. 20x15, 25x12, 30x11, 30x11
DB Press
2. 35x15, 45x12, 52.5x11, 60x4, 52.5x5
Rope Pulls
3. 65x15, 72x12, 80x10, 80x10, 65x13, 57.5x11
Ez Bar Raises
4. 60x15, 80x12, 100x8, 100x6


3-25-08-Back/Abs
5mn wu-Elip
Rack Pull
1. 95x20, 140x15, 210x12, 230x6, 230x4, 140x12
Rear Raise
2. 60x20, 80x20, 100x15, 100x15
CG Row
3. 85x12, 120x15, 160x10, 180x6, 120x8, 100x10

Shrugs
1. 90x20, 140x20, 180x12, 180x12, 90x12

Abs- mach
40x20, 50x20, 50x20
50mns


3-26-08-Chest
5mn wu-Elip
Incline DB Press
1. 35x15, 50x12, 65x10, 70x6, 70x6, 50x6, 50x6
Flat Bench mach.
2. 50x15, 70x10, 120x6, 120x6, 140x2, 90x7
Low Incline Press mach.
3. 90x15, 140x12, 180x8, 180x8, 230x15

Ran out of time.


3-27-08-Legs
V-Squat
1. 45x15, 90x12, 180x12, 180x12, 180x8
Leg Press
2. 90x20, 180x18, 270x12, 360x12, 450x6, 450x3
Leg Extns
3. 90x15, 110x12, 140x12, 160x8, 90x11
Calves
4. 90x25, 180x22, 180x12, 180x8, 180x8


Took a week off, Sick, and jammed R. hand

[Big Bean1]

FINALLY!!
Started New Routine today, and also my 12 week goal. I want to cut down to 195 pnds, 11% BF, then I will bulk after that. My meals are listed above, and I will be doing a Push/Pull/ Legs Routine, with lots of cardio (which I hate doing).
Current Weight: 213.8 BF: 21?
Goal: 195 BF: 11%

4-7-08- Chest/Shoulders/Tri's
5mn wu- Elip
DB Shoulder Press
1. 35x15, 45x12, 55x7, 55x7, 45x6, 35x7
V-Bar Push down
2. 32.5x15, 47.5x12, 57.5x12, 67.5x5, 62.5x4, 52.5x10 (hand started hurting)
Flat Bench mach.
3. 50x15, 90x10, 140x6, 140x5, 110x6
Should Press mach.
4. 90x12, 140x4, 90x4, 90x6
Dips mach.
5.180x15, 180x10, 180x8, 180x8, 90x15 (slow)
Fly mach.
6. 90x12, 100x8, 100x7, 90x7, 90x6
Side Delt mach.
7. 105x12, 105x9, 100x5

ABS- mach
40x100

Good wkout. felt weak after that week off. feel progress is staggering. 1hr. Hand started hurting. Next up are Legs (usually back/bi's, but hand is hurting).

[Big Bean1]

4-08-08- Quads/Hams/Calves
10mn wu-Elip
Squats- 1st time
1. 45x12, 95x12, 135x12, 135x12
Leg Press
2. 360x12, 450x12, 540x9 (PR), 540x8, 180x12
Seated Calf Raise
3. 50x25, 90x15, 90x15
Leg Exts
4. 90x12, 110x12, 140x10, 160x6/3
Leg Curls
5. 100x12, 130x7, 130x8, 100x10

50mns, squats went ok. Have to get used to holding the bar correctly. Legs felt like jello after words, that's always a good sign. Eating went well today eat everything as scheduled. Till tomorrow then..

[Big Bean1]

5-21-08 Chest/Shoulders/Tri's
10mn wu-Elip
A. 50x15, 70x12, 90x10, 90x10
B. 95x15, 130x12, 130x12
C.90x15, 140x12, 140x12, 90x15
E. 70x15, 80x12, 90x10 machine
F. 42.5x17, 52.5x12, 62.5x10, 42.5x6
G. 70x15, 90x14, 110x9, 70x12
5 mn cool down-Elip

65mns, Great workout, although weight suffered from time off. Wrist felt good, didn't want to push too hard (ease back in). Feel's good to be back