Bassdreamer's Journal

[bassdreamer]

Okay, I've never posted my workouts/diet before so here it goes;

Split:

Chest/tri
Back/bi
quads/calves
Hams/shoulders

Abs every other workout

Cardio=20 minutes treadmill or eliptical

Chest
Bench 4x 15, 12, 8, 6,6
Incline bench (sometimes dumbell) 3X 10,8,8
Flat Fly 3X10

Tri
Skull crushers 4X12,10,10,8
dumbell overhead extensions 3X 12, 12,10
Cable pressdowns 3X15, 12, 12

Back
Chin-ups: failureX5 (usually around 10,8,6,4,4)
Bent Rows: 4X10,8,6,6
Low cable rows 3X 12
close grip pull downs 3X12

Bi
dumbell curls 3X12,10.8
incline curls 3X10,8,8
Hammer cable curls 3X12


Quads
Squats 5X15,12,10,6,6
lunges 3X12 (or failure which ever come first after squats!)
Leg extensions 3X15
calves
Calf raises 4X15
donkey raises 4X15

Hams
stiff leg deadlift 4X12,10,8,8
lying leg curls 3X12
seated leg curls 3X15

Shoulders

Either Arnold Presses or seated military barbell presses 4X10-6
lateral raises 3X12
Front raises 3X12
rear laterals 3X12
(often in a superset)
shrugs 3X10 with dumbells

Current stats:
42 years old, 6' tall 224lbs 15%bf.

Goal: 224lbs 10% or less bf.

My planned diet right now is to reduce my bf%, so if I'm good this is what I have been eating:

protien drink w/milk and banana (usually post workout if workout is in the a.m)
EAS drink
turkey sandwich with light mayo(2 tsp), vegie sticks, diet soda or water
bag of hickory tuna, water or diet soda(if had water for lunch)
Normal 'family dinner' of lean meat green vegie, and a salad with light dressing
1/2 cup cottage cheese blended with 2 scoops chocolate whey to make a pudding.

I try to get 80 ounces of water in a day, including decaf coffee and one or two diet sodas per day.

My diet is off and on (as you can probably tell from the stats) and that is where I generally have trouble because I am in sales, and always in my car, or on a plane. When I am home, I can pack a lunch/snacks, but it's not always easy on the road. Then I get out of the routine, and end up in drive throughs!

My workout time availability is either 5am, or in the afternoons. I sell hospital products, so often I'm in the O.R. by 6:30, so it varys, but if I'm not having an evaluation in the O.R. I like to workout in the morning and get it done for the day.

Any thoughts are appreciated.

[bassdreamer]

Workout:

chins= 10,7, 6,6
barbell bent rows= 185/6, 185/6, 155/10
close-grip pull downs= 160/10, 160/8, 130/14
cable low row= 140/12, 140/12, 140/10

dumbell curls= 40/8,40/5, 30/10-20/10(drop set)
incline curls=25/10, 25/8, 25/7
cable preacher curls=30/10,30/10
hammer curls=25/14, 25/12

hanging legcurls 2X20
crunches 2x30

20min eliptical machine, varying intensity and angle every 3 minutes or so.

meals:
6:30am(pw) protien drink; 1c skim milk, 2 egg whites, 46gm chocolate whey
1c kashi/1/2c milk
9:30am 2scoops (46gm) whey protien in water

noon 6oz turkey, one slice colby cheese 2 slices bread (sandwich), diet coke

2:30pm tuna in water (35gm protien) celery sticks, crystal light

(planned menu) homemade pizza w/thin crust-salad
cottage cheese/whey (pudding)