Highstick12's Workout Journal

[Highstick12]

Welcome to my journal. My name is Alexander. I have been lifting weights since 2006. I started at 145 lbs. then bulked to 220 lbs. I am now down to 160 lbs. I have been doing more sport specific training for the past year or so including some olympic lifting.

I am trying to learn how to ice skate and play hockey. I have been skating since November and just recently started going to the pick up game sessions the local ice rink. I may join a league in the summer.

For now. . .

Meal Plan
The Diet Colution

6 Meals

Workout Days: 2820 Calories (210g Protein, 60g Fat, 360g Carbs [Not counting fruit & veggies])

Off Days: 1620 Calories (210g Protein, 60g Fat, 60g Carbs [Not counting fruit & veggies])
6 Meals each containing 35g protein & 10g of fat & 60g carbs (With fruits and vegetables added as directed)

Workout Plan
Tri-Phase

This journal kicks off today with my first workout. I will be doing the Chest/Shoulders workout because I recently deadlifted and did pull-ups on Sunday.

Here we go!!!!!

[robertfah]

Welcome to my journal. My name is Alexander. I have been lifting weights since 2006. I started at 145 lbs. then bulked to 220 lbs. I am now down to 160 lbs. I have been doing more sport specific training for the past year or so including some olympic lifting.

I am trying to learn how to ice skate and play hockey. I have been skating since November and just recently started going to the pick up game sessions the local ice rink. I may join a league in the summer.

For now. . .

Meal Plan
The Diet Colution

6 Meals

Workout Days: 2820 Calories (210g Protein, 60g Fat, 360g Carbs [Not counting fruit & veggies])

Off Days: 1620 Calories (210g Protein, 60g Fat, 60g Carbs [Not counting fruit & veggies])
6 Meals each containing 35g protein & 10g of fat & 60g carbs (With fruits and vegetables added as directed)

Workout Plan
Tri-Phase

This journal kicks off today with my first workout. I will be doing the Chest/Shoulders workout because I recently deadlifted and did pull-ups on Sunday.

Here we go!!!!!

Best of luck meeting your goals....and welcome!

[Highstick12]

Best of luck meeting your goals....and welcome!

Thank you!

[RUBICON19]

Go get em!

[Highstick12]

Go get em!

Thanks! I'll try lol

[Highstick12]

2.1.2011
Chest/Shoulders
Tri-Phase: Volume Week 1

Macro Breakdown: 2820 Calories (210g Protein, 60g Fat, 360g Carbs [Not counting fruit & veggies])

Foam rolling
10 minutes of stretching

Warm-Ups Included

Flat Barbell Bench Press
45 x 15, 135 x 10, 155 x 6, 6

Incline Dumbbell Bench Press
40's x 10, 50's x 8, 9

Dips
BW x 10, BW + 25 lbs. x 10, 10

Seated Dumbbell Shoulder Press
35's x 10, 40's x 10, 45's x 8

Dumbbell Side Laterals
25's x 10, 35's x 8, 9

Dumbbell Shrugs
100's x 10, 10

Barbell Shrugs
135 x 10, 225 x 10, 275 x 7, 225 x 10

Decline Sit-Ups
BW + 45 lbs. x 12, 12, 12

Hanging Leg Raises
BW x 12, 12, 12

Thoughts
Wow. I have been on low rep workouts for awhile now and this workout BURNED. My bench was really low today, but I think it's because I benched 3x in the past week. Everything else felt good. Really fun start. Did the shrugs today because I did pull ups and deadlifts on Sunday.

[Highstick12]

2.2.2011
Cardio
Tri-Phase: Volume Week 1

Macro Breakdown: 2820 Calories (210g Protein, 60g Fat, 360g Carbs [Not counting fruit & veggies])

Ice Skating
1.5 hours working on ice skating. Worked on my stopping and did many laps working on my speed and balance as well. Spent 15-20 minutes or so at the end with a stick and a puck working on puck handling and passing/shooting.

HIIT
All done on exercise bike.

15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
60 seconds steady pedaling @ level 3
60 seconds steady pedaling @ level 3
60 seconds steady pedaling @ level 3
60 seconds steady pedaling @ level 3
60 seconds steady pedaling @ level 3
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5
15 seconds all out sprint @ level 15
45 seconds steady pedaling @ level 5

Total time: 15 minutes

Thoughts
Fun day of cardio. Woke up early to get ready to go to the ice rink and skate. My skating has gotten a lot better and my dad, whom used to play hockey, noticed a big difference. The HIIT was fun today was well. I enjoy the bike. I really miss lifting everyday though, haha. Can't wait to lift tomorrow. It will be Legs!