JLin 2009

[dieselvenomblue]

My goal is to gain 10-15lbs of lean mass. and continue to drop BF%. currently its around 11%.

My workout schedule is MWF (3 times a week) since I am taking 18 credits this semester. Not much cardio for now, until it warms up. I try to eat every 2 hours.

rest is always 45-60 seconds


2.2.09

chest + bi
159.4lbs

hanging leg raises
bw : 4x12

db incline bench
25s : 1x15 (warmup)
35s : 1x10
45s : 1x10
50s : 2x8

flat bench
95 : 1x12
105 : 1x10
115 : 1x10 : 1x8

decline bench
105 : 1x10
115 : 2x8 : 1x7

bent cable flye
20s : 3x10

pec deck
37.5 : 1x10
45 : 2x10

db curl
15s : 1x10
20s : 2x10
25s : 1x8

db pinwheel curl
15s : 2x10
20s : 2x8

preacher curl
30 : 1x10
40 : 1x10
45 : 1x8
50 : 1x8

[dieselvenomblue]

I hope eventually people will look here for help, ideas, etc. once I achieve my goals of becoming jacked haha.

I always eat when I wake up and try to eat every 2 hours. I'd estimate my meals are mostly around 300-400 cal. unless its a snack, which i eat if it hasn't been 2 hours and i'm already hungry. or sometimes I eat more. I'm not going to actually calculate the exact macros, thats a hassle and you can't go through life doing that ****, can you? but i will do my best to guess which is all i have time to do.

My shakes are 1 scoop muscle milk and 8 oz whole milk, 8 oz water, tsp of flax seed.

I'm also really into cooking, so eventually I'm going to post pics and recipes. I believe that you should enjoy healthy food, because your healthy lifestyle should be part of your life, not something stage of your life that you hate.

quesadillas roughly 450 cal:
-whole or white tortilla (150 cal)
-black or pinto beans
-brown jasmine rice (w/ turmeric, montreal chicken, garlic, cuz all the premixed "mexican rice" boxes have MSG)
-fresh salsa (store made)
-steak (i cook sirloin tips and cut them up)
-shredded cheese
-guacamole (sometimes)

beef stew
-beef, cabernet, vinaigrette, italian herbs, red potatoes, parsnips, carrots, onions, garlic, tapioca starch



Foodage
2.2.09

-Shake

[workout]

-Quesadilla

-handful of Strawberries

-Quesadilla

-Beef Stew

-Shake

-leftover chinese (3 dumplings, 1/4 cup of fried rice)

-1/4lb Steak, quinoa, broccoli

-apple + peanut butter

I would guess ~2700 calories,

[readyforthepain]

good luck with everything

[dieselvenomblue]

Foodage
2.3.09

-1/4c Oatmeal + strawberries + 1/2 scoop muscle milk

-Handful of Wheatables

-Burrito from boloco

-Banana

-12 oz Milk

-Quesadilla

-Beef Stew + 1 slice Potato Bread

-Lean Pocket (Meatball) + 8 oz Orange Juice

-Shake

~2500 calories

[dieselvenomblue]

i'm concentrating on proper form especially for pullups and i feel weak as hell.


2.4.09

back + tri

hanging leg raises
bw : 3x12

wide pullup
bw : 1x7
bw : 1x5
chinup
bw : 1x7
bw : 1x5
assisted pullup
120 : 1x12
120 : 1x10
140 : 1x8
wide lat pulldown
60 : 1x10
70 : 1x8

assisted dip
140 : 1x10
110 : 2x10 : 1x8

single db row
30s : 1x10
35s : 2x10 : 1x8

lying ez bar crusher
35 : 2x10 : 1x9 : 1x8

iso lateral row
90 : 2x10 : 1x9 : 1x8

bent db flye
15s : 3x10

v-grip pulldown
70 : 1x12
80 : 2x10 : 1x8

[dieselvenomblue]

Foodage
2.4.09

-Shake

[workout]

-Chicken Korma + Rice + Naan (went out for lunch)

-Shake

-Quesadilla

-Handful of Wheatables

-Orange

-bowl of Cheerios + Whole Milk + Strawberries

-2 jumbo eggs + roma tomato + 1/4 lb steak + rice + black beans

~2500 cal

[dieselvenomblue]

Foodage
2.5.09

-Egg Benedict + 2 Piece Bacon + Strawberries
http://forum.bodybuilding.com/showpo...postcount=2174

-Cheerios + Whole Milk

-Quesadilla

-Shake

-Eggs + Tomato + Rice

-Grilled Ham/Tomato/Cheese

-Orange

-Shake

~2500 cal

[dieselvenomblue]

its frustrating when you are just starting out or starting out again, and you know you are weak as hell.


2.9.09

shoulders

hanging leg raises
bw : 4x12

arnold press
20s : 1x12
25s : 1x10
30s : 1x10 : 1x8
25s : 1x9

leg press
225 : 2x10
275 : 1x10
325 : 1x10

mil press
45 : 1x10
65 : 1x10
75 : 1x9 : 1x8
65 : 1x8

iso-lateral shoulder press
50 : 2x10

front raise
8s : 3x10

lateral raise
8s : 3x10

[dieselvenomblue]

busy week, and unfortunately horribly short workouts.


2.10.09

back

hanging leg raises
bw : 3x12

chinup
bw : 2x7
assisted pullup
100 : 3x10
wide lat pulldown
60 : 1x10

single db row
35s : 3x10

iso lateral row
90 : 3x10

[dieselvenomblue]

2.14.09

chest
159.6lbs

hanging leg raises
bw : 4x12

db bench
50s : 1x10
55s : 1x7
50s : 1x8
45s : 1x7

db incline bench
35s : 2x10
40s : 1x10 : 1x8

db shoulder press
25s : 1x10 : 1x9 : 1x10 : 1x8

cable flye
20s : 2x10 : 1x9

decline cable flye
20s : 2x8
10s : 1x10

assisted dip
140 : 1x8
150 : 1x10 : 1x8
160 : 1x8

upright row
45 : 4x10

barbell curl
35 : 2x10 : 1x9 : 1x8

pinwheel db curl
10s : 1x10
12s : 1x10 : 1x8

[dieselvenomblue]

2.16.09

legs + shoulders
159.6lbs

hanging leg raises
bw : 4x12

clean
45 : 1x10
65 : 1x10
75 : 1x10
85 : 1x8

snatch
65 : 2x8 : 1x5

front squat
65 : 2x10
squat
75 : 1x10
85 : 1x10
95 : 1x10

leg curl
70 : 3x12

arnold press
25s : 1x10
30s : 1x10
35s : 1x8
30s : 1x8

lateral raise
10s : 3x10

front raise
10s : 3x10

bent raise
10s : 3x10

[dieselvenomblue]

2.21.09

back + tris
159.4lbs

hanging leg raises
bw : 4x12

pullup
bw : 1x5
neutral
bw : 1x7
chin
bw : 1x7
assisted
100 : 3x10

bent barbell row
65 : 1x10
75 : 1x10 : 2x8

v-grip pulldown
60 : 1x10
70 : 1x10 : 1x8

straight arm pulldown
30 : 1x10
35 : 2x10

assisted dip
120 : 1x10
100 : 3x10

single db row
30s : 1x10
35s : 1x10 : 1x8
30s : 1x8

db lying extension
10s : 1x10
15s : 2x8
12s : 1x8



pre-workout i had 1/2 scoop muscle milk, 8 oz milk, tsp of flax. post-workout 8 oz of milk and some pasta:

this pasta tastes like pizza, i make a lot and eat it for a few days
-box of whole wheat penne, sometimes shells or elbow, whatever yo
-big can of whole peeled roma tomatoes
-half jar of roasted garlic tomato sauce
-cup of milk + some starch
-pint+ of ricotta cheese, the more the better, i could drink this ****
-1/2 lb of shredded mozzarella
-1 lb of ground buffalo
-clove garlic, half an onion, chopped
-italian herbs, salt pepper, olive oil, vinaigrette, chicken broth


-spinach or spring mix on the side