Go back in time workout Jornal

[nismo0604]

Well I've been out of the gym for about a year now and have managed to pack on about 50 Lbs.

I've started going again about 3 weeks ago and have managed to drop a descently quick 10 lbs

Currently
21 Years old
6'1 257
Bench is probably around 185-205 I haven't really tested myself

Last year at this time I was

205 pounds, benching between 250-265 I was getting to small for my liking so I decided to lay off the gym for a while because I could not put on any weight and here we are today, completely out of shape starting back at square one

I would go twice a day even though this was probably for about a month (the double sessions), 7am and 7pm for an hour at a time then after my night session I would jog for about 45 minutes with a buddy

My goal this time is to stay around 215-225 and get some serious muscle mass.. I'd prefer to get somewhere around the Brock lesner (no homo) body type instead of having veins everywhere and being absolutely cut up

The supplements I am starting off with are the mega men sport, Muscle milk, big 100 bars, GNC amino 1000, and I'm going to eventually start cycling creatine

So I guess we will start tomorow

I'm going to try

Monday Chest//tri's

Tuesday Back//Bi's

Wedsday OFF

Thursday Shoulders

Friday Legs

Saturday Cardio

Sunday OFF

And am going to be doing abs every 3rd//4th day even if it falls on an off day

[nismo0604]

I will be doing high intensity cardio everyday, because initially i'm trying to drop the weight I've put on since i have been out of the gym then I will start building towards my goal

[nismo0604]

Day 1 (even though im probably in the 3-4th week)

Meal 1 7am: 2 eggs
1 cup oatmeal with 3/4 cup of milk
Glass of OJ

Snack 2pm: apple, 3 glasses of water



Meal 2 4pm: Turkey on white with mustard and a glass of water




Snack 645 pm: Protein shake 1 scoop muscle milk mixed with water




Meal 3 8pm: 1 cup yogurt, 2 slices of turkey





Snack 945 pm: Carrots and a bottle of water





Lifting:

Dumbell press 1x12@50 1x10@65 1x8@65
Dumbell fly 3x10@ 35
Cable fly 3x12@60
Tricep pulldown rope 3x8@60
Tricep pressdown 3x10@205
Tricep cable pulldown single arm 6x8@35


Cardio:

25mins level 10 on stationary bike


Supplements: Mega men sport pack and hydroxycut hardcore taken pre workout, amino 1000


Side notes: I think I took the supplements to soon before workout, because I started to turn really red during my warmup, decided to cut the chest workout a little short since it was my first real day back on a set routine and don't want to be overly sore for the rest of the week. All in all good workout, maybe ill use the bowflex tread climber for 15 mins later tonight and do some benchpress burnouts on my bench


End of day weight : 254.6lbs

[nismo0604]

Day 2 Back, Bi's and a lil cardio for a warmup

Meal 1 5am: 4 tbsp of peanut butter and half a glass of milk

Meal 2 12pm: 3 eggs w/ 6oz ham//slice of cheese and a glass of oj

snack 3pm: 1 1/2 scoop muslcle mlik..half water/half milk

Meal 3 6pm: 3 pieces of ham, potatoes, corn, pineapples, milk

Snack 10pm: Pretzels


Lift:

3x10@140 pulldowns
3x8@80 dumbell row
3x8@65 barbell row
4x10@25 conc curls
3x10@65 curls
3x8@40 hammer curls


Cardio:

Just shy of 20 mins on bike


Supplements: Mega men sport pack taken around 1pm and amino acid 1000 taken around 3pm along with a shake


Side notes: cut it a little early tried today without hydroxycut didn't have the same drive

[nismo0604]

Day 3 abs and cardio

Beggining day weight: -7 pounds since day 1. 250.7, This ****s to easy (losing the weight) since i've been down this road before and now know what to do...hope that plateau doesnt come for a while tho


Meal 1 230pm : Turkey on wheat with cottage cheese. wheat thins and milk

meal 2 6pm: 10oz beef, potato mixed with celery, onion and carrots. glass of mlike

meal 3 10pm: Cottage cheese, wheat thins and mixed fruit

Before bed: 2 glasses of water and like 5 cheeze its




Lift:

3x35@125 weighted crunch
8x25@45 side crunch
30 side to side crunch
60 situps

Cardio:

15 mins on stair stepper eliptical
10 on bike

Supplements: GNC mega men sport and amino 1000

[IllestKing]

Good work, keep it going

[nismo0604]

So so far in 4 weeks ive dropped 17 pounds, and 7 of them came in the last 3 days when i seriously started to follow a strict diet and exercise

[TheLaw1026]

Good work, dude. Keep on it.

Remember the ultimate motivation

[nismo0604]

Day 4

Beggining day weight, 251.8


Meal 1 930am: Oatmeal with milk mixed with blueberries 1/2 bannana and orange juice

Meal 2 1215pm: Lobster roll. Baked lays and mixed fruit

Snack 315pm: Wheat thins, cottage cheese, mixed fruit, water

Meal 3 6pm: 8oz steak, potatoe, and broccli w/ cheese

Post-workout: Wheat thins, cottage cheese, fruit



Lift: Shoulders
Smith military press 2x8@185 1x8@205
Cross body cable 3x10@40
Dumbell military press 3x8@50
Upright row 3x10@100
Behind head military press 3x8@135
Dumbell shrug 1x15@75
Nautilus machine shoulderpress 3x8@90
Dumbell front raise: 4x8@15


Cardio:

5-10 mins on Bike at high intensity



Supplements: GNC mega men, amino 1000

[nismo0604]

Day 5 Legs (ughhhhhhhhh)

meal 1: 9am turkey on wheat, tomatoe, pickle with baked lays and milk (i was hungry as ****)

Meal2: 2pm brown rice, 8oz hamburg, and a salad

Pre workout: Glass of pomegranate juice with creatine (to give me the extra pump for leg day)

Friday night brews: Michelob Ultra


Lift legs (lifted at home so I don't have that many weights, so i had to make due with light weights):

Barbell sqaut 3x12@105
Barbell deadlift: 3x10@105
Barbell Hack squat 1x6@105
Calf raise: 3x15@105

Better than nothing right?

cardio:
None


Supplements: mega men, amino1000, creatine

[nismo0604]

Day 6 Saturday 3/17 Off day//cheat day

Meal 230pm: turkey on wheat, pickle cheese, baked lays and milk

Snack 430: 3 toollhouse cookies and milk

[nismo0604]

Meal 8pm: 2 pieces of cheese pizza, orange soda

Supplements: none

[nismo0604]

Day 7


Meal 1 :1230pm turkey on wheat, pickle, baked chips, milk half a cookie

Mesl 2 6pm: homeade tacos with lean beef, lettuce and tomato

[nismo0604]

(day 7 continued)
Meal 3: sasuage grinder

Meal 4: Turkey sandwich with cheeze its and cranbrry juice






Day 8 chest and triceps
Meal 1: 4pm Cottage cheese and wheat thins
Meal 2: 6pm Grilled chicken ceaser salad
Meal 3: Pack of ljack linx beef jerkey snack size

Supplements: Mega men, amino 1000



Lift:

Benchpress: 1x8@185 1x6@205 1x4@225 1x12@155
Incline smith 4x6@ 155
Cable fly 3x12@ 40 Burnout 3x15@40
Sitting cable fly 3x12@30

Close grip bench 1x8@135 3x8 75
Skull crusher 3x8@75
Tricep pulldown 6x8@ 50
Tricep overhead dumbell 3x8@60

3x12@105 ab machine



Cardio:

10 on bike high intensity


Notes: Tried to do a little fasting today since I broke my diet pretty badly on the first weekend, Just ordered some no-xplod and lipo 6
Spent over 2 hours in the gym today, and worked each muscle past failure at the end

[nismo0604]

Day 9 Back and Biceps

Meal 1 2pm: Turkey on wheat with pickle and cheese and baked lays chipps, glass of milk

Meal 2 515pm: 8oz chicken, brocoli, brown rice, strawberries, milk

Snack 1: grapes at 10pm

Lift

Lat pull down 5x8@140
Machine row 3x8@110
Dumbell bentover row 3x8@35
Deadlift 4x5@225
Smith bentover row 3x8@ 115

Conc curl 3x8@ 30
Preacher curl 3x10@ 60
Cable curl 3x8@70
Preacher curl machine 2x10@ 45

Cardio:
5 minute warmup on treadmill
30 min jog//run outside


Supps: Mega men, aminos

Notes: Arms were pretty burnt out from the day before, probably gona do for a little run later on tonight since I hit the gym around 230

End of day weight 250

[nismo0604]

Day 10 off

Meal 1 : Turkey on wheat with pickle, baked lays and milk

Snack 1: cottage cheese and wheat thins

meal 2: 2 tacos, cheeze its cranberry juice

snack 2:weight watchers ice cream bar

Meal 3: pb and j with cheeze its

[nismo0604]

Day 11 ended up not being able to make it to the gym today because I sold my car, notice I also didn't have the time to eat haha

Meal 1: homemade Cheesburg, fries, beans milk



Supps: Lipo 6, gnc mega men, aminos,

[nismo0604]

day 12 on vacation

all i had all day was a couple slices of pizza and a beer


supps: lipo 6 and mega men

[nismo0604]

day 13 vacation

meal 1: tuna sandwich and chips

meal 2: clam chowder and lobster roll

meal 3: cheeze its cranbeyyer juice

sups: lipo 6 mega men

[nismo0604]

Well i strayed away for 2 days from dieting, because of cookouts and bday partys over the weekend but got back on it today

day 16

meal 1 turkey on wheat with wheat thins and milk

snack: cheeze its and cranberry juice

meal 2: gyro with white rice and a diet coke

Cardio: 45 minute outdoor run

Supps: mega men, lipo 6, no xplod

end day weight 251.8

[nismo0604]

day 17 begining day weight: 248.8

meal 1: turkey on white with baked lays


cardio: 30min outdoor run

supps: no xplod, mega men, lipo6

[nismo0604]

Well after taking a hiatus from posting in this thread here are my current stats

weight: 245 lbs

Bench : 225 3x8

Squat 365 5x5

I've decided not to cut and just been bulking.

But tommorow I am starting a 12 day CUT