Alright well its now game time starting tomorrow. Ive decided to hop on with Tommy for some help, to reach my goals. Uh a little about myself, 21, lost a lot of weight in the summer when I was working 12 hour days with little to no breaks during, it sucked lol I was at 170~ but lost about 15lbs since then. But now Im back at University with all the time in the world, its go time.
Weight: 156
BF: Around 16 Id say (getting chubby lol)
Long term goal: 200lbs, and try for a bb show sometime in the far future
Heres what Tommy has got me on:
Training:
Day 1: Upper body (power)
Day 2: Lower body (power)
Day 3: rest/cardio
Day 4: Upper Body (hypertrophy)
Day 5: Lower Body Cardio
Day 6: rest/cardio
Day 7: HIT
Overall: A great workout, lots of energy. Although as soon as I left the gym on the bus ride home, I got really tired until I ate my post workout meal. As far as the foods go its been a little tricky, Ill have to read some other journal for ideas.
I havent really been bloated which is good, Ive been a little tired but nothing too bad. Strength, today it was just light stuff so it was good just to get back in to the gym. Lower power tomorrow should be interesting lol
Overall:
I thought it was a great workout, cant wait till the warmup stuff is over and its on to the heavy stuff :P. My energy was a little lower today I got kinda tired around 6 tonight and I was feeling a little bloated all day. Strength is good, tomorrow is a full rest day, then my exam followed up by a hypertrophy upper body session!
Ill even get some pictures up for tomorrow, to get a idea of where Im starting.
Got the entire day off, which is nice since I have a exam tomorrow morning, worked out perfectly. I forgot to add my weight yesterday but it was 155, and this morning it was 155.2.
I thought it was a great workout, cant wait till the warmup stuff is over and its on to the heavy stuff :P. My energy was a little lower today I got kinda tired around 6 tonight and I was feeling a little bloated all day. Strength is good, tomorrow is a full rest day, then my exam followed up by a hypertrophy upper body session!
I'll be keeping an eye on the bloat an energy through this first week or so...it should subside if it isn't too bad. Also, try to ration out your food better (got your email) lol! Do what you can to stick to your numbers, but another 2-300 calorie meal before bed won't make or break you. Be smart about it and you'll be fine. It's nothing a little 20-30 minute liss session can't handle the next day
Keep trucking big dawg
Sporto
__________________
Tommy Jeffers
*IFPA Pro*
*Scivation Athlete*
"Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength."
I'll be keeping an eye on the bloat an energy through this first week or so...it should subside if it isn't too bad. Also, try to ration out your food better (got your email) lol! Do what you can to stick to your numbers, but another 2-300 calorie meal before bed won't make or break you. Be smart about it and you'll be fine. It's nothing a little 20-30 minute liss session can't handle the next day
Keep trucking big dawg
Sporto
Yea, the bloat is gone I think it was because I ate 60% of my carbs within like 3ish hours when I miss calculated what I was taking in. I will spread everything out more evenly now, and make sure I dont fall to far from the numbers you gave. As for the energy, still a little tired but nothing thats too bad.
Highlight of the night - I had probably some of the best pumps in my life this afternoon. Although my strength on some things seeed a little low... Other then that great workout. I was also feeling tired most of the day but thats because I think I had very little sleep last night due to a 9am exam this morning....
I took your format lazybone hope you dont mined???
Friday - Lower Body Cardio
Machine Head - Struck A Nerve
Squats at 55%
145x10
145x10
145x10
HIT on Elliptical
5min warm up at level 7
15minutes of Hit at 8
5min cool down at 7
Standing Calf Riase
345x10
345x10
345x10
Seated Calf Raise
100x9
100x9
100x7
Overall
Great workout, forgot how much HIT kicks my ass. The day was kind of a write off, I did absolutely nothing I wanted to get done today, which kind of sucked but allowed me to get some much needed rest and reading Rules for Radicals.
Just ran the track for 15 minutes at a medium paced run, I think I might be switching my full day off to today instead of wednesday to give my legs a little time to rest after leg/hitt day...
I got a new split from Tommy, its just separating the upper body hypertrophy into two days, and adding a little more things here and there, should be good.
Even had a little math lesson with Tommy last night, lol god I hate math so much.
Rack Chin
BW+50x5
BW+50x5
BW+50x5
BW+50x5
Incline DB Row
40x10
40x10
40x10
Machine Fly
135x10
135x10
135x10
DB Shoulder Press
40x5
40x5
40x5
40x5
DB Lat Raise
20x10
20x10
EZ Curl Bar
70x8
70x7
70x6
Cable Press Down
100x8
110x8
110x8
Overall
Great, no bloat and not really tired today. Cant wait to get home though, cant stand school anymore I need a break!!!
Overall
Great, no bloat, although a little tired and today was the first time I was hungrier then any other day. Strength was good today. Time to finish off my last paper tomorrow afternoon.
Fight Music Eh? Thats whats up right there man D-12 is old school.
Good #'s man.
Ahaha I havent used my ipod in ages and was in for a nice surprise yesterday when I brought it to the gym with me. D12 is the **** too bad proof died, he was the best one in the group too
HIT on Elliptical
5min warm up at level 6
5min of Hit at 9
20min at 6
5min of Hit at 9
5min cool down at 6
Overall
My quads were toasted after this, but it was great, I actually felt like I had more endurance this time then the last HIIT session! Weight was a little low today, I think its the lowest its been so far.
My energy was good today, probably help from coffee Other then that everything else was great!
60 second hang with 35lbs but I did it in two 30 sec parts, just to get my grip back
Flat DB Press
45x10
45x10
45x10
DB Incline Press
35x10
35x10
40x10
Cable Crossover
55x11
40x12
40x10
Overall
I was not impressed with my workout today, I really should have gone higher on incline press, but I guess Ill have to weight. Other then that everything else was fine, good pump in my chest.
Energy was good today, strength was ok, and my macros are going well.
Linear Mode
