****Will Smith's BIG WILLY STYLE LAWLG****

[big_smith]

Welcome to EARF...

or at least my workout log. : )

Ive been around these boards for a few years and am finally going to commit to keeping a workout journal on here to track my progress.

Why now?

I have slimmed down since summer and have kept a fairly strict diet and exercise regimen and hope to someday compete as a novice just for fun. Mainly I want to keep that goal as motivation to train harder and stay in shape.

CURRENT DIET:

250-300 grams of protein
-Mainly whole food. Steak, Chicken, im not a fish guy

Consume 300-400 grams of complex carbohydrates
-Mainly from veggies, sweet potatoes, oats, and brown rice

Consume 100-150 grams of fats
-Mainly from milk, eggs, peanuts/almonds, olive oil, coconut oil

Split between 5-8 meals depending on schedule and pre/post workout meal times.

SUPPLEMENTS:

-Whey Protein
-Casien Protein
-Animal Pak Multi
-Animal Flex Joint Supp
-Creatine Mono (off days)
-Size On (lifting days)
-Various NO products which I have been meaning to try (many sample packs)
-Glutamine Peptides
-Bulk BCAA's
-GlycerGrow
-ZMA
-MAX OUT (ArachidonicAcid product from iForce with Molecular Nutrition's AA)


TRAINING:
A basic push pull routine working 2 on 1 off. I modeled it after the one iForce recommends for Max Out.

Day1: Chest & Bi's
Day2: Back & Tri's
Day3: OFF (Low Intensity Cardio - 45 mins)
Day4: Shoulders & Traps
Day5: Quads & Hams
Day6: OFF (Low Intensity Cardio - 45 mins)
Day7: **REPEAT**


I am starting this log today, December 1st, 2008, because it is the first day of my Max Out cycle and first day of this new workout routine. My diet has been fairly similar to what I have listed in the past weeks and I have certainly kept it strict in the past days to prepare for this cycle.

I will try to update this everyday with updates as well as progress pictures.

Today, I am getting my body fat percentage tested as well as all my measurements so I have some comparison numbers. I will update this first post as soon as I get back with the results.

Stop by and show some love or constructive criticism!!!!! Share tips, recipes, workouts, whatever. Much love to BB.com and its members.

-Will Smith

[big_smith]

Went to my local 24 hour fitness and got a Wellness Zone test today.

Here are my numbers (will get new test every 30 days) :

Lean Body Mass: 78.3%
Fat Mass: 21.7%

Body Weight: 245


My goal is to get to 13% BF!!!!!! : )


My body age is 23, with an obtainable body age of 18 (interesting)

Wish me luck!

[dragonoids]

Shall be checking in big guy!

[big_smith]

quick update****


My monday workout (day1) went pretty well.


Looked like this:

Flat barbell bench
Incline barbell bench
Dumbell Flys
Straight barbell curls
Preacher curls
Concentration curls

All 4 sets of 10 with 1-2 warmup sets of each.


I am coming off a long 5x5 routine and my body is shocked at the 10 reps.

definatley had a great pump and an overall good workout. Will report back later today with an update